Low Sodium Chicken and Rice Soup

Total time55 min

Prep time15 min

Cook time40 min

This cozy, one-pot soup starts with garlic-infused oil, tender carrots, and celery softened together until fragrant, then builds its base with warming dried thyme and oregano. Big pieces of chicken simmer right in the broth until perfectly cooked, then get shredded and returned to the pot alongside long-grain rice that soaks up all that savory flavor as it cooks. A handful of sliced scallion greens and a bright squeeze of fresh lemon juice at the end wake everything up, and a scatter of fresh parsley finishes it with a little herby lift. The rice turns tender and slightly plump from simmering in the broth, giving every spoonful that classic, comforting chicken-and-rice texture. It's an easy weeknight soup that leans on real aromatics and citrus for flavor, which makes it a genuinely solid choice if you're watching your sodium intake. Ladle it into bowls while it's hot and let the lemon and herbs do the heavy lifting.

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Ingredients

6 servings

2 tbsp garlic-infused oil
FODY Low FODMAP Garlic-Infused Olive Oil (250ml)Private Selection Infused Olive Oil Garlic La Tourangelle Infused Garlic Oil Garlic Gold USDA Certified Organic Extra Virgin Olive Oil Infused with Garlic Low FODMAP Tantillo Roasted Garlic Infused Avocado Oil
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3 medium carrots, peeled and sliced into ¼-inch rounds
3 stalks celery, sliced ¼-inch thick
1 tsp dried thyme
½ tsp dried oregano
½ tsp fine salt, plus more to taste
Chef's tip
Season to taste - salt substitutes can taste bitter in larger amounts, so start with less.
¼ tsp black pepper, plus more to taste
8 cups chicken broth
1 ½ lb boneless, skinless chicken breasts or thighs
¾ cup long-grain white rice, uncooked
6 scallions, green tops only, thinly sliced
2 tbsp fresh lemon juice
2 tbsp fresh flat-leaf parsley, roughly chopped (optional)

Instructions

1
Heat the garlic-infused oil in a large pot or Dutch oven over medium heat until shimmering. Add the carrots and celery and cook, stirring occasionally, until softened and the celery is translucent at the edges, about 6–7 minutes.
2
Stir in the dried thyme, dried oregano, salt, and pepper and cook until fragrant, about 1 minute.

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