Chicken, Black Rice and Zucchini Soup

Chicken, Black Rice and Zucchini Soup


This chicken black rice zucchini soup is simple to prepare, yet flavorful and aromatic. It owes its wonderful colors to the turmeric, carrots, black rice and zucchini. I made it for my daughter-in-law, who can’t eat onions or garlic right now, and she loved it.


I also served it to my “picky eaters” — people who were not on an elimination diet — 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 have been preparing for my daughter-in-law while she was following an elimination diet suggested by a lactation consultant. The recipes in this series are free of corn, soy, gluten, dairy, tree nuts, eggs, 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 in the onion family. Read more about asafetida here.


Chicken Black Rice Soup 2 bowls and garnish in white bowl

Preparing the chicken


The protein content of this soup is enhanced by the use of chicken bone broth. I love that the broth makes itself while the chicken is cooking. The turmeric gives the soup such a beautiful color!


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, so read the label carefully!


Chicken Black Rice Soup in patterned bowls overhead view



Previously I used Trader Joe’s 21 Seasoning Salute on my chicken in the Instant Pot. I still love that mix because it’s so easy to sprinkle on.


But, because that blend has onions, garlic, and lemon, It’s off-limits for a low-fodmap dish. Instead, I used individual herbs to season the chicken for this dish: thyme, tarragon, salt, and a little black pepper. The result is savory and aromatic!


Instant Pot roasted chicken on rectangular white platter


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.


I hope that if you make this recipe, you will let me know in the comments how it went!



Other delicious soups on A Meal In Mind

Roasted Hatch Green Chile Tortilla Soup 

Roasted Butternut Squash Curry Chicken Soup

Thai Red Curry Ramen 2 Ways

Shop chicken, black rice and zucchini soup



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Chicken Black Rice Soup in patterned bowls with spoon

Chicken, Black Rice and Zucchini Soup

  • Author: Beth Allingham
  • Prep Time: 20 minutes
  • Cook Time: 40 minutes
  • Total Time: 1 hour
  • Yield: 6 servings 1x
  • Category: Main Dish, Soup
  • Method: Stovetop
  • Cuisine: American


This chicken, black rice and zucchini soup is simple to prepare, yet flavorful. It owes its wonderful colors to the turmeric, carrots, black rice and zucchini. Everyone who tried it liked it, whether on an elimination diet or not. It would be a great cold-remedy 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

23 cups chicken from slow-cooked chicken

small handful parsley, for garnish


  1. Saute the carrots using low heat in the avocado oil, about 10 minutes.
  2. Add the celery and saute another 2 minutes.
  3. Add the turmeric and asafetida and stir until fragrant, about 1 more minute.
  4. Add the bay leaf, thyme, salt and chicken broth and bring to a gentle boil.
  5. Stir in the black rice. Cover and allow to cook for 20 minutes or until the rice is done (see note).
  6. Stir in the zucchini and allow to cook for 5 minutes or until soft. Stir in the coconut milk and chicken.
  7. Check the seasonings and add salt if needed. Garnish with fresh thyme, if available.


At high altitude, you will probably need to cook the soup at least another 10 minutes before the rice is cooked through. Or, pre-cook the rice to save time at the end. 

Keywords: elimination diet, gluten-free, dairy-free, low fodmap, easy

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chicken, zucchini and black rice soup in patterned bowls

Chicken Black Rice Soup in patterned bowls with spoon

4 thoughts on “Chicken, Black Rice and Zucchini Soup”

  • I’ve never used black rice, what a good idea. It added a nice color contrast . I served the soup with cilantro, because that’s what I had on hand. Delicious!

    • Hello Jenny D,
      I think cilantro is a perfect addition – one of my favorite herbs! Thanks so much for the 5-star rating, for the comment about the rice and for taking the time to leave feedback.

  • It’s years since I have been on an elimination diet/needed to be on one, but this looks incredibly yummy so suspect i will try anyway! Genius idea using asafetida – I just got a container recently but it’s way more than I will use anytime soon, unless I find more new recipes like this to try!

    • Flossie, going on a low-onion and garlic way of cooking was new to me, so I was happy to discover asafetida. A little lasts a LONG time, but even though we are all able to eat those again, I still add the asafetida to dishes like this one because of its savory aroma. I hope you enjoy it!

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