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low fodmap chicken and rice soup in a white and blue bowl garnished with chopped parsley

Low FODMAP Instant Pot Chicken and Rice Soup (Gluten-Free, Dairy-Free)


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5 from 3 reviews

  • Author: Gail Gromaski
  • Total Time: 30 minutes
  • Yield: 8 servings 1x
  • Diet: Gluten Free

Description

Flavorful and warming, light but filling – this easy low FODMAP Instant Pot Chicken and Rice Soup will comfort your body as well as your soul. Low FODMAP, dairy-free, and gluten-free.


Ingredients

Units Scale
  • 1 pound boneless skinless chicken breasts
  • 2 tablespoons garlic-infused olive oil
  • 1/2 cup leek, dark green leaves only, finely chopped
  • 2 large carrots, halved lengthwise then sliced into 1/4-inch thick slices
  • 1 medium stalk celery, sliced*
  • 3/4 cup long grain white rice
  • 1 1/2 teaspoons low FODMAP Italian Seasoning (homemade or store-bought)
  • 3 cups low FODMAP chicken bone broth (homemade or store-bought)*
  • 2 cups water
  • 1 1/2 teaspoons salt, plus more for sprinkling
  • 1/4 teaspoon ground black pepper, plus more for sprinkling

Instructions

  1. Prep chicken: Dry the chicken breasts with paper towels. Chop into ½-inch pieces, place in a medium bowl, sprinkle with salt and pepper, and toss with your hands to coat. Set aside.
  2. Sauté veggies: Press “Sauté” on your 6-quart Instant Pot, 8-quart Instant Pot or comparable electric pressure cooker. Once the display on the Instant Pot reads “Hot,” add garlic-infused olive oil and swirl the Instant Pot to coat the bottom in oil. Add chopped leeks, carrots, and celery and sauté for 3 minutes, stirring frequently.
  3. Sauté chicken: Add the chopped chicken and sauté for 2 minutes, stirring frequently. 
  4. Sauté rice and Italian seasoning: Add rice and Italian seasoning and sauté for 30 seconds, stirring constantly.
  5. Deglaze and add remaining ingredients: Press “Cancel” on the Instant Pot. Add 1 cup of the chicken broth, wait 15-20 seconds, and scrape the bottom of the pot clean with a plastic spoon or spatula (I love my Instant Pot spatula). Add remaining 2 cups of chicken broth and 2 cups water, salt, and pepper and stir.
  6. Pressure cook: Close the lid and set the pressure release valve to "Sealing." Press the "Pressure Cook" or "Manual" button and set the timer for 4 minutes. Once the cooking cycle has completed, allow the pressure to release naturally for 8 minutes, and then quick release the remaining pressure.
  7. Taste and serve: Open the lid. Using a heat-resistant spatula, scrape any seasonings off the sides of the pot above the soup into the soup (leave no flavor behind!). Once it's cool enough, taste the soup and adjust seasonings as necessary. Ladle the soup into bowls and serve.

Notes

  • Chicken Bone Broth: This soup becomes bowl-licking good (as well as more economical to make) when made with homemade low FODMAP chicken bone broth.
  • Thickening: The longer the soup sits, the thicker the broth will become as the rice continues to soak it up. You may have a fairly thin broth on the day you make it, and the next day it will most likely be considerably thicker. That is the nature of adding rice to homemade soup.
  • Celery: According to Monash University's Low FODMAP Diet App, celery is low FODMAP in quantities of up to 1/4 of a medium stalk or 10 grams per serving. We are adding 1 medium stalk across 8 servings.
  • Servings: This recipe makes about 8 cups of soup, resulting in eight 1 cup servings.
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: Soups and Stews
  • Method: Instant Pot
  • Cuisine: American