Name: Low Histamine Chicken And Rice Soup
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Ingredients: 1 tsp dried basil; ½ tsp each dried parsley, oregano, thyme, mustard powder; ¼ tsp white pepper (optional); 2 tbsp olive oil; 1 small yellow onion, diced; ½ cup diced carrots; 2 ribs celery, diced; 3 cloves garlic, minced (optional); 6 ½ cups low histamine chicken broth; 1 ¼ lb boneless chicken breast; ¾ cup white long grain rice, uncooked; Fresh parsley, for garnish

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This soup is light yet filling, with tender shredded chicken, soft carrots, and fluffy rice in a gentle broth. It is free from common high histamine ingredients like soy sauce, hot sauce, and aged seasonings. Fresh parsley and simple dried herbs keep the flavor fresh and calm. The recipe is simple, beginner-friendly, and ideal for anyone managing histamine intolerance or looking for a soothing meal.

Ingredients Needed

1 teaspoon dried basil – mild, adds gentle flavor
½ teaspoon EACH dried parsley, oregano, thyme, mustard powder – calming herbs, no strong fermentation
¼ teaspoon ground white pepper – optional, gentle spice substitute
2 tablespoons olive oil – swap for butter to reduce histamine risk
1 small yellow onion, diced – fresh only, no storage onions
½ cup diced carrots – fresh and sweet
2 ribs celery, diced – crisp and mild
3 cloves garlic, minced – optional, use if tolerated
6 ½ cups low histamine chicken broth – homemade, fresh-cooked broth only
1 ¼ lb boneless chicken breast – fresh, not aged or leftover
3/4 cup white long grain rice, uncooked – plain, well-rinsed
Fresh parsley, to garnish – adds freshness

How To Make Low Histamine Chicken and Rice Soup

Prepare Vegetables:
Warm olive oil in a large soup pot over medium heat. Add onion, carrots, and celery. Cook for about 4 minutes until slightly soft. Add garlic (if tolerated) and cook 1 more minute.

Add Broth and Chicken:
Stir in dried herbs and 5 cups fresh chicken broth. Place chicken breast in the pot. Bring to a gentle simmer, cover partially, and cook 15–20 minutes until chicken is tender. Remove chicken, shred with two forks, and return to pot.

Cook the Rice Separately:
In another pot, bring 1 ½ cups chicken broth to a boil. Add rice, cover, reduce heat, and simmer for 15 minutes. Turn off heat and let sit 10 minutes. Fluff with a fork.

Assemble and Serve:
Place cooked rice in bowls, then ladle soup over top. Garnish with fresh parsley. Serve warm.

Recipe Tips

Always use fresh-cooked chicken and broth to avoid histamine buildup.
Cook rice separately to keep broth light and clear.
Use mild dried herbs; avoid aged or fermented spices.
Avoid leftovers stored too long — histamine levels rise with time.

How to Store & Reheat

Room Temperature: Serve immediately; do not leave out for more than 1 hour.
Fridge: Store soup and rice separately in airtight containers for up to 24 hours.
Freezer: Not recommended for low histamine diets, as histamine levels may rise on thawing.

Nutrition Facts (Approx. per cup)

Calories: 160
Sodium: 70 mg (depends on broth used)
Protein: 13 g
Fat: 4 g
Carbs: 18 g
Fibre: 1 g
Sugar: 2 g

FAQs

What makes this chicken and rice soup low histamine?
It avoids aged, fermented, or leftover ingredients like soy sauce, hot sauce, and store-bought broths that raise histamine levels.

Can I make this soup ahead of time?
It’s best eaten fresh. If storing, cool quickly, refrigerate, and eat within 24 hours to minimize histamine buildup.

Can I use other vegetables?
Yes. Use low histamine options like zucchini or green beans. Avoid spinach or tomatoes, which can be higher in histamine.

Do I need to cook rice separately?
Yes, to keep the broth clear and prevent it from soaking up too much liquid.

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