Low Fodmap Chicken Tortilla Soup
Prep Time: 15 mins
Cook Time: 45 mins
Total Time: 60 mins
Serves: 4-6
Ingredients:
5 Radishes (reserve one for garnish)
1 Bell Pepper (red, yellow, or orange)
1 tsp Garlic Oil
1 tsp Duck Fat - to keep it dairy free! (you could also use butter)
Salt & Pepper to taste
½ tsp Cumin Seeds (optional)
1 tbsp Tomato Paste
1 can Diced Tomatoes
6 cups Bone Broth (or 6 cups Water + 2 tbsp Fody Check Soup Base + 2 scoops Vital Proteins Unflavored Beef Gelatin)
2 cups Water
1 ½ tsp Cumin
1 tsp Chili powder
½ tsp Paprika
⅓ can / ¾ cup Black Beans - drained and rinsed
2 Chick Breasts (precooked or raw)
1 ear of Corn - Kernels removed from the cob
½ bunch Cilantro
2-3 Green Onion - green tops only
Green Cabbage - optional
Avocado - optional
Cook with me!
Instructions:
Prep. We’re going to start by prepping our veggies. Take 4 of the radishes and give them a large dice, along with the bell pepper, being sure to discard the seeds and white flesh inside, which can be bitter. Next cut off the tip of an ear of corn and stand it up inside a bowl, using the flat side for stability. Use a sharp knife to cut vertically removing the kernels from the cob. Set your veggies aside for later.
Next we’re to cut our cooked chicken breasts off then bone and then use our fingers to give it a quick shred into bite sized pieces. I like using leftover, cooked chicken breasts for this dish, but you are welcome to use dark meat if you prefer. You could also use a store bought rotisserie chicken (Sprouts has an unseasoned one!), but obviously it is better to make your own chicken, but then you know exactly what’s in it. Using leftover chicken also helps the dish come together super quickly, and it’s easier because you don’t have to worry about over cooking your chicken while poaching, more on that later.
Sauté. Now we’re going to preheat a dutch oven over medium high heat. I like using a dutch oven because it retains heat well, but you can use any large stock pot that you have on hand. Once it’s nice and hot, we’re going to add the duck fat and garlic oil along with our pepper, radish and a generous dusting of salt and pepper. Don’t be shy, veggies need a good amount of salt. Stir everything together and cook down over medium high heat for about 5 minutes until you’ve developed some nice color. When those are just about done, we’re going to add our cumin seed, which is optional, but it does add an extra layer of flavor. Stir those around for 1-2 minutes, careful not to burn them.
Make Broth. Next we’re going to add our tomato paste, and fry that up over medium high heat for a couple of minutes to caramelize the naturally occurring sugars. Then add the diced tomatoes and reduce the heat to medium low because we don’t want to cook off too much liquid - this is a soup afterall. We’re also going to add our homemade bone broth, which is going to make our soup super flavorful and healing since it’s full of collagen. We’re also going to add a couple cups of plain water to stretch out our broth and make sure that flavors aren’t too concentrated, since we’re also using tomatoes and veggies to provide flavor. If you don’t have any homemade bone broth on hand, you can use a combination of water and Fody Chicken Soup Base as a shortcut. You could also add a couple scoops of Vital Proteins Unflavored Beef Gelatin to add some gut healing collagen to this soup. While I do believe that homemade is always best, this is a helpful shortcut for when you’re really not feeling well. At this point we’re also going to add the rest of our spices: cumin, chili powder, and paprika, and finish it up by adding our black beans. At this point you’ll want to taste for salt and add as your tastebuds see fit. We’re going to bring all of our ingredients up to a strong simmer over medium heat, then reduce our heat to low and cover to let all of our flavors meld together for about 15 minutes.
If you're cooking your chicken from raw, this is when you will want to add it, while your flavors are melding together. Use a meat thermometer to make sure your broth stays at 160 degrees - adjust your flame as necessary. This will ensure that your chicken will not get overcooked and dried out. Check it with your thermometer every 5 minutes to see where it's at, and remove it once it comes up to 160 degrees. Let your chicken rest for 5-10 minutes, then shred with a fork.
Add Final Ingredients. Once all the flavors have had time to come together, we’re going to add our last ingredients - our cooked chicken and corn. Cover and simmer over low for 5-10 minutes until the chicken is heated through and the corn is tender but not mushy and still bright in color.
Prep your Toppings. While that’s finishing up, chop up some cilantro and green onion for garnish. You’ll also want to give that once last radish a fine mince. You could also thinly slice some green cabbage and avocado to top this soup as well, but these do contain FODMAPs and you’ll want to skip them if you’re currently in the elimination phase of your Low FODMAP diet, because our soup does already contain, beans, corn, and tomato paste which do contain FODMAPs.
Make Tortilla Strips. This is an optional step but totally worth it in my opinion. We’re going to take a couple of corn tortillas and cut them into strips. Heat up a non-stick skillet over medium heat and add 1-2 tablespoons of oil. Once the oil is hot and shimmering, add the tortilla strips and salt and fry for about 5 minutes until golden brown. Once they’re ready, remove them from the heat and place them over a paper towel to drain off any excess oil.
Finish your soup by adding a generous pinch of cilantro and green onion.
Serve with your toppings and ENJOY!
NOTES:
If you’re in the elimination phase but NEED avocado in your life, feel free to swap it out for the black beans to keep it Low FODMAP. ;)
Thank you guys so much for trying this recipe! I’d love to know what you think. Let me know in the comments! Don't forget to tag me if you post a pic, I love to see your cooking!!
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