Long-term Relationship Low-FODMAP Chicken Soup

This recipe makes a big batch of soup, designed specifically for freezing in smaller batches for lunches and dinners. It’s called long-term relationship chicken soup because the stock is simmered on the stove for 24-36 hours. Overkill, perhaps, but it’s a labour of love.

• Three-hour pressure cooker version – much less stock (but can be topped up with water)

The recipe is in two parts, first the stock, then the soup. You can use this stock for anything you like.

Stock Ingredients

• 2 chicken carcasses (roast yourself or buy already roasted from the supermarket, save the meat for later, remove any stuffing)
• 1kg of chicken wings, browned in oil
• 1-2kg of carrots, cut into thirds, unpeeled (this is the magic ingredient of the stock – the more carrots, the sweeter the stock)
• OPTIONALS: Whatever odds and ends of fresh (or wilty) veg and herbs you have floating around in the crisper (but not starchy vegetables like potatoes or sweet potatoes)

How to make the stock

1. Fry the chicken wings in batches to brown (optional) in the pot you intend to use for the stock. Browning gives more depth of flavour later. The crispy bits on the bottom of the pan add flavour too.
2. In the large stock pot, add your two chicken carcasses, browned or unbrowned chicken wings, and chopped carrots, plus whatever fridge flotsam and jetsom that makes sense to put in it. If you’re not sure, don’t add anything else.
3. Add cold water so it covers all the ingredients by about an inch (or more – it’ll simmer down).
4. Bring to the boil, then reduce to a low simmer, just bubbling, with a lid either off or tipped.
5. Top up the water level as it goes down.
6. Let simmer for 24-36 hours, stirring every now and again to dislodge the meat and cartilage from the bones and make sure nothing is sticking to the bottom. Remember, you’re making heaps, so fill ‘er up and boil away.
7. During the night either turn the element off or onto very, very low with a lid on so it doesn’t boil dry and catch on fire while you sleep. You be the judge – if you leave it overnight then do 24 hours, if you turn it off, 36.
8. When time is up, or you get sick of waiting (and science has definitely happened!) turn off the heat, and pluck out as many big bits of carrot and chicken carcass. Strain using a colander first then a fine metal sieve and a soup strainer if you have one.
9. If you’re looking for a lower-fat version, cool the stock and scoop the fat off the top. There are ways to scoop the fat off while the stock is still warm, if you need to get it done faster/don’t have room in the fridge. Google it. Otherwise, put the whole stockpot into the fridge overnight. Remove fat from the top with a spoon the next day.

Stock is done! Congratulations. Now to make the soup.

Soup Ingredients

Ingredients for Mirepoix

• 2 carrots, chopped into cubes
• 4 leaves of kale (or similar as is available) chopped
• 2 green chillies
• Garlic oil (about two tablespoons should be enough)

Ingredients for Rest of Soup

• 1 head of broccoli, chopped into small florets
• 1 medium courgette (zucchini)
• 2 potatoes, cubed
• Any other veg you fancy or have on hand, including kale, carrots, pumpkin, fennel, etc.
• Roast chicken meat from the two (or one) chickens, shredded with a fork or your fingers (meat from one chicken is also great, so you can use the meat from the other chicken for other meals, or save the carcasses from other roast chickens in the freezer to use – when shredded, the meat is enough)
• If you want a more filling soup, add a cup of separately-cooked brown or red rice, buckwheat or quinoa
• Salt and pepper to taste
• 1 lemon, quartered, for serving
• Parsley, finely chopped, for serving

How to make the soup

1. First, in a large pot, make a mirepoix out of the carrots, kale and chillies with some garlic oil. Simmer over a low-medium heat until vegetables are soft, but avoid frying them. You want the flavour bitties stuck on the bottom.
2. After cleaning the scum off the sides of the large pot, add the stock back to the pot.
3. Add the carrots and potatoes, and boil gently until the potatoes are cooked through.
4. Add other vegetables that take much less time to cook and bring to the boil, then turn heat off, to keep their fresh texture and flavour. Don’t overcook greens.
5. Stir through cooked rice, buckwheat or quinoa if you’re using.
6. The soup is ready to serve, with the finely chopped parsley and a squeeze of fresh lemon juice to tart it up.

Freeze this soup as soon as possible without the lemon and parsley.