This chicken black rice zucchini soup (gluten-and-dairy-free, low FODMAP) is simple to prepare, yet flavorful and aromatic. It owes its wonderful colors to turmeric, carrots, and fresh herbs.
I made this as an elimination diet recipe but I also served it to my “picky eaters” — people without dietary restrictions — and no one noticed anything “missing.” It would be a great cold-remedy soup for anyone who can’t have chicken noodle!
An elimination diet
This is the first of a series of dinners I prepared for my daughter-in-law while she was following an elimination diet suggested by a lactation consultant. The recipes in this set of meals are free of corn, soy, gluten, dairy, tree nuts, eggs, the onion family, the cabbage family and citrus.
The plan she is following is similar to a low-fodmap diet, often prescribed for IBS. The idea is that by eliminating inflammatory foods from the diet, healing can take place.
I have enjoyed trying the secret ingredient, asafetida, which gives the flavor of onions without being related to onions at all. Read more about asafetida here.
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Preparing the chicken
The protein content of this soup is enhanced by the use of homemade chicken bone broth. I start making the broth while the chicken is cooking. It then becomes more concentrated after I debone the chicken and return the bones to the broth.
I like to start the chicken first thing in the morning and let it slow-cook for most of the day on Sunday. Then I de-bone it and use the broth and part of the meat for the soup as described here.
I save the rest of the meat for a casserole a couple of days later. If time is short, you can also make this soup using purchased broth and pre-cooked chicken.
However, a purchased chicken may have been seasoned with onions or garlic or both, so read the label carefully!
For recipes that don’t need to be low-FODMAP, I typically use Trader Joe’s 21 Seasoning Salute. I still love that mix because it’s so easy to sprinkle on and has so much flavor without salt.
But, because that blend has onions, garlic, and lemon, It’s off-limits for a low-FODMAP dish. Instead, I used individual herbs along with salt and a little black pepper to season the chicken for this dish. Thyme and tarragon, along with turmeric, gave a savory and aromatic result!
You can cook the black rice in advance, which will make this soup go together very quickly. If you decide to cook the rice in the soup, be sure not to add the chicken until after the rice is done. That way the meat won’t get overcooked and tough.
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If you make this recipe, please let me know! Leave a comment, rate it, and don’t forget to tag a photo #amealinmind on Instagram. I’d love to see what you come up with. Thank you so much!!
Other delicious soups on A Meal In Mind
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Chicken, Black Rice and Zucchini Soup
- 1 tablespoon avocado oil
- 2 carrots about 1 ½ cups, sliced (see fun tip on cutting carrots)
- 3 stalks of celery sliced
- 1 tablespoon turmeric
- ¼ teaspoon asafetida see ingredient tip here
- 1 bay leaf
- 1 teaspoon dried thyme
- 2 teaspoons salt
- 1 quart bone broth from slow-cooked chicken or purchased bone broth
- ⅔ cup black or wild rice
- 2 cups zucchini coarsely chopped
- 1 can 13.5 ounces full-fat coconut milk
- 2-3 cups chicken from slow-cooked chicken
- small handful parsley for garnish
- Saute the carrots using low heat in the avocado oil, about 10 minutes.
- Add the celery and saute another 2 minutes.
- Add the turmeric and asafetida and stir until fragrant, about 1 more minute.
- Add the bay leaf, thyme, salt and chicken broth and bring to a gentle boil.
- Stir in the black rice. Cover and allow to cook for 20 minutes or until the rice is done (see note).
- Stir in the zucchini and allow to cook for 5 minutes or until soft. Stir in the coconut milk and chicken.
- Check the seasonings and add salt if needed. Garnish with fresh thyme, if available.
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