Chicken Ginger Soup

Tanya Eisenwasser

Print Recipe

A brothy chicken soup with lots of fresh ginger and shredded carrots.

Prep 15 min

Cook 30 min

Serves 6

Gluten-freeDairy-free

Ingredients

• 1 pound very fresh boneless, skinless chicken thighs (or breast), cut into bite-sized pieces
• 8 cups filtered water
• 2 tablespoons olive oil or coconut oil
• 3 medium carrots, shredded or grated
• 2 celery stalks, sliced thin
• 3 tablespoons fresh ginger, peeled and finely grated
• 1 teaspoon fresh thyme leaves (or 1/2 teaspoon dried)
• 1 bay leaf
• 1 teaspoon sea salt, or to taste
• Fresh parsley or chives, chopped (for garnish)

Pick One Starch

• 1/2 cup white jasmine rice, rinsed
• Or 4 oz rice noodles, broken into shorter strands

Optional

• 1 bunch green onions, dark green tops only, sliced
• 1 medium zucchini, diced
• 2 cups arugula or chopped kale, stirred in at the end

Instructions

Prep

1. Cut chicken into bite-sized pieces and refrigerate until ready to use.
2. Peel a 3-inch piece of fresh ginger with a spoon, then grate it on a microplane or fine grater.
3. Shred carrots on a box grater. Slice celery thin.
4. Rinse rice in cold water until the water runs clear (skip if using rice noodles).

Build the Base

1. Warm oil in a large pot or Dutch oven over medium heat.
2. Add celery and the dark green tops of green onions, if using. Cook for 3-4 minutes until softened.
3. Add the grated ginger and stir for 30 seconds until fragrant.
4. Add the chicken pieces and cook for 2-3 minutes, stirring, just until the outside turns opaque.

Simmer

1. Pour in the filtered water. Add carrots, thyme, bay leaf, and salt.
2. Bring to a gentle boil, then reduce heat to medium-low.
3. If using rice, stir it in now along with zucchini if adding. Cover and simmer for 18-20 minutes until the rice and chicken are cooked through.
4. If using rice noodles, simmer the soup for 12 minutes first, then stir in the noodles and zucchini and cook per package directions (usually 3-6 minutes) until tender.

Finish

1. Remove the bay leaf and discard.
2. If adding arugula or kale, stir it in during the last minute to wilt.
3. Taste and adjust salt as needed.
4. Ladle into bowls and garnish with fresh parsley or chives. Serve with a slice of warm cassava soda bread on the side if you want to round it out.

Tips & Substitutions

• Use very fresh chicken. Buy it the same day if you can, or freeze it the day you bring it home and thaw it in the fridge the night before cooking. Skip rotisserie or leftover chicken.
• Grate the ginger, don't slice it. Grating releases more flavor into the broth and gives the soup its warming character without needing to fish out chunks.
• Adjust the ginger to taste. Three tablespoons gives a strong, warming broth. Start with two tablespoons if you prefer it milder.
• Skip green onion whites and bulbs. Only the dark green tops are low-FODMAP and tend to be better tolerated for sensitive stomachs.
• Rice or noodles, not both. Either one adds enough heartiness. White jasmine rice, basmati, or plain rice noodles all work.
• Swap celery if it bothers you. Fennel, extra carrot, or more green onion tops all work in its place.
• Skip store-bought broth. Boxed broths and stocks are often slow-cooked or aged, which can be a trigger. Filtered water plus the chicken makes a clean, gentle broth.

Why This Works

Fresh chicken. Protein cooked fresh and eaten right away keeps histamine levels as low as possible. The biggest factor is freshness and storage: cook soon after purchase (or from frozen) and freeze any leftovers promptly.

Fresh ginger. Generally well tolerated and commonly used in low histamine cooking. Some people find it soothing for digestion and warming when symptoms flare, though individual response varies.

Carrots and celery. Carrots are naturally low in histamine and generally well tolerated. Celery is tolerated by many but can be a trigger for some people. Together they form a familiar, mild soup base.

White rice or rice noodles. Naturally low in histamine and generally well tolerated. They add body to the soup without gluten concerns.

Thyme and bay leaf. Fresh herbs that are generally well tolerated. They add savory depth without the histamine concerns of stronger spice blends, though dried herbs vary in tolerance based on age and storage.

Storage

Best eaten fresh the same day. This soup contains chicken, so leftovers accumulate histamine more quickly than vegetable-only soups. If you need to save portions, portion into shallow containers and freeze within 1-2 hours of cooking (don't let it sit on the counter cooling). Thaw individual servings in the fridge and reheat quickly.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.