DISCLAIMER: This recipe is personalized to my GI health and therefore breaks several FODMAP diet, Candida diet, and low-fat gallbladder diet restrictions. Please use your own judgment, especially if you are in the initial elimination phase of any of these diets.
This soup doesn’t look like much, but this recipe has been a lifesaver in my journey to GI health. However, it is something I can eat without any negative side effects. The biggest bonus: it’s delicious!
This soup is based on an old favorite, Creamy Chicken Noodle Soup by The Prairie Homestead. If you don’t currently have any dietary restrictions, click on the link to the original and make it pronto. It’s incredible!
To lower the FODMAPs, I halved the amounts of onion and garlic, and I cooked them down well before adding anything else. To address the Candida-related sugar issues, I omitted the pasta and flour entirely. To make up for the pasta, I added additional chicken, celery, and carrot. To address my gallbladder recovery, I nixed the heavy cream. However, to retain the creaminess of this soup lost by cutting the flour and cream, I made a slurry out of cornstarch and nonfat milk. Finally, to address my anemia from low caloric intake, I added baby spinach at the end.
I’ll be honest; I was shocked at how good this tasted despite all my tweaks. It is thinner than the original, but that fantastic flavor is still there. Plus, the turmeric is excellent at soothing the GI tract. BONUS!
GI-Recovery Turmeric Chicken Soup
3 tablespoons extra-virgin olive oil
1/2 medium onion, diced
4 carrots, diced
4 stalks celery, diced
2 cloves garlic, minced
2 bay leaves
2 tablespoons dried parsley
1 tsp paprika
1 tsp dried rosemary
1/2 tsp ground turmeric
1/2 tsp salt
1/4 tsp freshly ground black pepper
6 cups chicken stock
4 TBSP cornstarch
1 cup non-fat milk
6 cups cooked chicken breast, diced
In a stockpot over medium heat, heat the olive oil and sauté the onion, carrots, celery, and garlic until the onion is tender, about 6 minutes.
Add all the seasonings and cook for 3 minutes, stirring frequently.
Add the stock and bring to a boil. Simmer for 10 minutes.
Make a slurry by whisking the cornstarch and milk together. Stir the slurry into the soup. Allow to simmer until slightly thickened.
Add chicken and baby spinach. Cook until spinach is wilted and chicken is heated through. Remove the bay leaves and serve immediately.