Some days call for the kind of soup that asks nothing of your stomach. Ground turkey simmers with carrots, rice, and fresh thyme in a broth built without a single onion or garlic clove. Chives stand in for the allium bite you'd normally reach for. It's plain in the best way, the kind of bowl that settles rather than stirs things up, much like the plan laid out in The Low-FODMAP Diet: A Complete Beginner's Guide.
Ingredients
- 450g ground turkey
- 1 tbsp olive oil
- 3 medium carrots, diced
- 2 celery stalks, diced (small portion, tops only if sensitive)
- 1/2 cup white rice, uncooked
- 6 cups low-FODMAP chicken or turkey broth (no onion or garlic)
- 2 tsp fresh thyme leaves
- 2 tbsp fresh chives, chopped
- Salt and pepper to taste
Instructions
- Heat olive oil in a large pot over medium heat. Brown ground turkey, breaking it up as it cooks, about 6 minutes.
- Add carrots and celery, cook 3 minutes.
- Add rice, broth, and thyme. Bring to a boil, then reduce heat and simmer 20 minutes until rice is tender.
- Season with salt and pepper.
- Ladle into bowls and top with fresh chives.
Nutrition Facts (per serving)
| Calories | 295 |
| Total fat | 11g |
| Total carbohydrates | 22g |
| Dietary fiber | 2g |
| Protein | 24g |
| Sodium | 520mg |
Why This Is Good for Your Gut
Building the broth base without onion or garlic removes the two most common fructan sources that trigger IBS bloating and cramping. Carrots and celery in modest, diced portions stay within low-FODMAP limits, and white rice is one of the most digestible starches available, low in fiber and unlikely to ferment aggressively in a sensitive gut. Chives provide allium flavor without the FODMAP load, since their fructans concentrate in the bulb, not the green stalk.
Make a double batch. This is the soup you'll want in the freezer for the next rough week, alongside a batch of Beef Bone Broth Vegetable Soup or Gentle Ginger Chicken Congee.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
