Warming Low Histamine Chicken Ginger Soup (Low FODMAP, Low Oxalate, Low Lectin)
Enjoy this delicious and nourishing soup on a chilly day!
Equipment
- Knife
- Large Stock Pot with Lid
Ingredients
- 2 Tablespoons Coconut Oil
- 1 Tablespoon Garlic Infused Olive Oil (optional)
- 1 Medium Stalk Celery diced
- 1 Bunch Green Onions, Dark Green Tops Only chopped
- 4 cups Cooked Chicken shredded (about 4 breasts)
- 2 Tablespoons Fresh Ginger finely grated
- 6 quarts Filtered Water
- 4 ounces Baby Arugula
- 6 Medium Carrots chopped into ¼ inch, boiled separately and discard cooking water to reduce oxalates
- 1-2 Rutabagas
- ⅛ teaspoon Redmond Real Salt
- ¼ teaspoon Black Pepper if tolerated
- 2 Tablespoons Cilantro chopped (optional)
- 1 pound Homemade Pork Belly (optional)
Instructions
- If using Pork Belly, follow recipe here and place Pork Belly in oven.
- If you are cooking your chicken at the time you are preparing the soup, start the chicken.
- Cut up the green onions and celery. Grate the ginger.
- On the stovetop, sauté ½ the green onion tops and celery in ghee or coconut oil in an 8 Quart or larger stock or soup pot. About 3 minutes. Add garlic or garlic infused olive oil here, too, if using.
- Add shredded chicken, ginger, sea salt, freshly cracked black pepper, and water to pot. Simmer for 20-30 minutes.
- Meanwhile, peel and cut the carrots. 1/2 cup of raw carrot is high oxalate, so boil separately and discard cooking water if Oxalate Intolerant.
- Either cube the rutabagas into ½ inch cubes or use a Brieftons Spiralizer to make the rutabagas into noodles.
- Add carrots and rutabaga to pot and continue to simmer on medium heat until tender. About 15-20 minutes.
- Add baby arugula to pot to wilt and turn off stove. If you cooked carrots separately, you can add them now. Let sit for 5 minutes.
- While arugula is wilting, chop pork belly into bite size pieces (optional). And chop cilantro if using.
- Dish soup into bowls and garnish with green onion tops, cilantro, and pork belly. You could also use fresh parsley if you have it. Then serve and enjoy!
- Freeze the leftovers in Souper Cubes. Freezing leftovers helps to keep histamine levels low.
Notes
Can sub ghee for coconut oil.
Nutritional information does not include pork belly.
There are 16 - one cup servings in this recipe.
Nutrition
Nutrition Facts
Warming Low Histamine Chicken Ginger Soup (Low FODMAP, Low Oxalate, Low Lectin)
Serving Size
1 cup
Amount per Serving
Calories
80
% Daily Value*
Fat
3.5
g
5
%
Saturated Fat
1.5
g
9
%
Cholesterol
20
mg
7
%
Sodium
85
mg
4
%
Carbohydrates
5
g
2
%
Sugar
3
g
3
%
Protein
6
g
12
%
Calcium
40
mg
4
%
Iron
0.5
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Let us know how it was in the comments below!