Chicken & Rice Soup

Low FODMAP · Instant Pot

— ✻ —

Ingredients

  • 1.5 kg chicken thighs, boneless and skinless, diced
  • 1½ cups white rice (uncooked)
  • 2 litres low FODMAP chicken stock
  • 3 large carrots, diced
  • 3 celery stalks, diced
  • 2 medium zucchini, diced
  • 2 cups baby spinach
  • 3 tbsp garlic-infused oil
  • 2 bay leaves
  • 1 tsp dried thyme
  • 1 tsp dried parsley
  • Salt and pepper to taste
  • Juice of 1 lemon

Makes ~10 serves

Method

  1. Sauté — set Instant Pot to Sauté mode. Add garlic-infused oil and chicken. Cook until lightly browned (5 minutes). Season with salt and pepper.
  2. Add vegetables — add carrots and celery. Stir for 2 minutes.
  3. Add liquids — add chicken stock, rice, bay leaves, thyme, and parsley. Stir well.
  4. Pressure cook — seal lid, set to Sealing. Cook on High Pressure for 12 minutes.
  5. Natural release — allow 10-minute natural pressure release, then quick release remaining pressure.
  6. Finish — remove bay leaves. Add zucchini and spinach, stir until wilted. Add lemon juice. Adjust seasoning.
  7. Cool and portion — let cool completely before portioning into containers.

Portioning & Storage

Cool

Let sit ~15 minutes. Don’t leave out longer than 2 hours total.

Portion

10 serves into individual airtight containers.

Fridge

3–4 containers for the week. Use within 4 days.

Freeze

Remaining serves. Good for up to 3 months.

Reheating

From the fridge:
Microwave 3–4 minutes, stir halfway through.

From frozen:
Thaw overnight in the fridge if you can. Otherwise microwave from frozen — 5–6 minutes, stir halfway.

On the stove:
Low heat, stir occasionally until heated through. 5–8 minutes.

The rice will soak up liquid over time — add a splash of water or stock when reheating to bring back the soupy consistency.

Serving Ideas

  • Squeeze of fresh lemon to brighten it up
  • Handful of baby spinach stirred through
  • Dash of white pepper or chilli flakes
  • Crusty bread on the side
  • Drizzle of garlic-infused oil on top

Low FODMAP Notes

  • Check stock labels for hidden onion/garlic
  • Garlic-infused oil is safe — FODMAPs are water-soluble, not oil-soluble
  • Celery is low FODMAP in moderate amounts
  • Baby spinach is safe in the quantities used here