Few things are as genuinely comforting as a big bowl of homemade chicken and rice soup, and this version is built from the ground up to be gentle on a sensitive stomach. Classic soup recipes often sneak in garlic, onion, or acidic tomatoes — all common triggers — but this one leans on leeks, fennel, carrots, and celery for a savory, aromatic base that delivers real depth without the burn. Ground ginger adds a subtle warmth that's both flavorful and soothing, and low-sodium broth keeps things light and easy to digest. The chicken breasts are poached right in the broth, then shredded back in, so every spoonful is tender and protein-rich without any added fat from browning or frying. Long-grain white rice soaks up all that fragrant broth and gives the soup satisfying body, while fresh parsley (and optional dill) brightens the whole bowl at the end. It makes six servings, so you'll have plenty to reheat throughout the week — and it honestly tastes even better the next day.
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Leek can worsen reflux in some people, but the small amount in this recipe (~1/3 of a leek per serving) is likely tolerated by many with GERD. If you prefer to always avoid leek, please tap it and change its rating to Red.
Heat the olive oil in a large pot or Dutch oven over medium heat until shimmering. Add the leeks, fennel, carrots, and celery with the salt and cook, stirring occasionally, until the leeks and fennel are softened and translucent, about 7–8 minutes.
Stir in the ground ginger and cook until fragrant, about 1 minute.
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