Vegetable Chicken Stew (Low FODMAP)

15 Minutes prep • 55 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4-6 • Ok to make ahead: Steps 1 - 6

This recipe has so many vegetables packed into it, you won’t know if you’re eating soup, salad, or both combined in one delicious bowl! The recipe is dairy-free so it’s a great choice if you are quite sensitive to lactose. You cook it all in one pot so it’s easy to make and easy to clean up. Most soups get better with time and this one is no exception. You may have to add a bit more chicken broth if you let it chill overnight as the rice will absorb some of the liquid.

Ingredients

2 tablespoons garlic-infused olive oil

1 teaspoon dried thyme

1 teaspoon dried sage

1 teaspoon dried rosemary

1 bunch green onions (green part only), chopped

1 leek (green part only), chopped

1 cup wild rice blend (omit for lower carb version)

4 medium-size carrots, chopped (omit for lower carb version)

2 cups oyster mushrooms, chopped

2 bay leaves (leave whole)

1/2 teaspoon crushed red pepper flakes (or to taste) - here’s a nifty red pepper flake grinder

5 cups chicken broth (I use Whole Foods Organic 365 chicken broth)

1 1/2 pounds boneless, skinless chicken thighs (or breasts if you prefer)

1/2 teaspoon Kosher salt and 1/4 teaspoon black pepper

1 head broccoli, florets only

2 large leaves kale, (long stems removed) roughly chopped, about 2 cups

6 tablespoons butter, stirred into soup before serving (optional)

Directions

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package, and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt (about 1/4 - 1/2 teaspoon per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(2) Prepare: Chop the leeks, the green onion greens, the carrots, and the mushrooms.

(3) Cook the vegetables: Heat the olive oil in a large soup pot or Dutch oven over medium-high heat. When the oil shimmers, add the thyme, sage, and rosemary and let it sizzle so the flavor blooms in the hot oil. After about 30 seconds, add the green onion and leek greens, carrots, mushrooms, red pepper flakes, and a generous pinch each of salt and pepper. Cook until the vegetables begin to soften, about 3-5 minutes.

(4) Add the broth: Stir in the chicken broth, chicken, wild rice, whole bay leaves, and salt and pepper. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and cook for 20-30 minutes until the chicken is cooked through.

(5) Shred the chicken: Remove the chicken from the pot and use two forks to shred it (or you can chop it into bite-size pieces if you prefer), then set it aside.

(6) Add the rest of the veggies: Cover, and continue to cook the soup and rice for another 10 minutes. Add the broccoli, kale, and chicken to the pot and cook for 10 more minutes until the rice is tender and the vegetables are cooked to your liking.

(6) Finish: Remove from heat. Remove the bay leaves. Add the butter and stir until melted.

Make-ahead note: At this point, you can keep the soup warm until you’re ready to serve. Or, cool and refrigerate if more than a couple of hours. Reheat on the stove over medium heat and bring just to a simmer without boiling.

(7) Plate and serve: Divide the hot soup between bowls and top with a pat of butter (optional for dairy-free version), a sprinkle of kosher salt, and a grind of black pepper. Stir the soup and let the butter melt into it. It’s delicious!

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

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