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Low FODMAP Instant Pot Chicken and Rice Soup


  • Author: Gail
  • Total Time: 40 minutes
  • Yield: 8 servings 1x

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
  • 2 cups water
  • 1 1/2 teaspoons salt, plus more for sprinkling
  • 1/4 teaspoon ground black pepper, plus more for sprinkling

Instructions

  1. Chop chicken into ½-inch pieces, place in a medium bowl, sprinkle with salt and pepper, and toss with your hands to coat. Set aside.
  2. Press “Sauté” on your 6-quart Instant Pot, 8-quart Instant Pot or comparable electric pressure cooker. 
  3. 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.
  4. Add the chopped chicken and sauté for 2 minutes, stirring frequently. 
  5. Add rice and Italian seasoning and sauté for 30 seconds, stirring constantly.
  6. 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. Add remaining 2 cups of chicken broth and 2 cups water, salt, and pepper and stir.
  7. 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. Press the "Keep Warm" button once to turn it off. Once the cooking cycle has completed, allow the pressure to release naturally for 8 minutes, and then quick release the remaining pressure.
  8. 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

  • The longer the soup sits, the thicker the broth will become as the rice continues to soak it up. You may have a fairly broth soup 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.
  • 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.
  • This recipe makes about 8 cups of soup, resulting in eight 1 cup servings.
  • Prep Time: 10 minutes
  • Time to come to and release pressure: 13 minutes
  • Cook Time: 17 minutes
  • Category: Soup & Stew
  • Method: Instant Pot
  • Cuisine: American

Keywords: low fodmap chicken and rice soup, low fodmap chicken soup, low fodmap chicken soup recipe, low fodmap chicken vegetable soup, gluten-free, dairy-free, garlic-free, onion-free