Although I can only eat about 90% of the food featured, I still love reading Cooking Light magazine. It's great inspiration and every one in a while, I come across a recipe that seems tailor-made for the low-FODMAP diet. This soup is one example. Just a few tweaks here and there were all that was needed to adapt this recipe.
I used to think that kale and I didn't get along since it's a cruciferous vegetable, like broccoli and cabbage, but I'll been slowly introducing it into my diet lately and so far, so good. And I think it is a low-FODMAP food. However, baby spinach would be a great alternative to the kale. I do have to say that the bacon and kale combination completely rocks!
I've been wanting to try this recipe for a while, and finally found time to make it. January is the perfect time to make soup. Lots and lots of soup. Especially in Minnesota. Why do I live here again? I guess so soups like this seem even more warm, comforting and delicious.
Low-FODMAP Chicken, Kale & Quinoa Soup with Bacon
Low-FODMAP, Gluten-Free, Dairy-Free
adapted from Cooking Light
4 slices bacon
1/4 onion, left in large pieces
1 clove garlic, smashed and kept whole
1 pound boneless, skinless chicken thighs or breasts, diced
1/2 teaspoon salt
1/2 teaspoon ground black pepper
6 cups unsalted low-FODMAP chicken broth
3/4 cup chopped carrots
2/3 cup quinoa, rinsed
1/2 teaspoon dried thyme
1/2 teaspoon salt (or to taste)
6 cups fresh, chopped kale
- In a large stock pot, cook bacon over medium heat until crisp. Remove bacon from pot and crumble. Drain all but 1 tablespoon of the bacon drippings from the pot. Add the onion and garlic. Saute until tender (to flavor the drippings). Remove onion and garlic and discard.
- Increase heat to medium-high. Add the chicken and season with 1/2 teaspoon salt and pepper. Saute until the chicken is brown and done, about 6-7 minutes.
- Pour in the chicken broth and bring to a boil. Add the carrots, quinoa, thyme and remaining 1/2 teaspoon salt. Cover and simmer 15 minutes, or until carrots and quinoa are tender.
- Stir in the kale and continue simmering until kale is tender, about 5 minutes. Ladle into bowls and sprinkle with the crumbled bacon.