Low FODMAP Instant Pot Chicken Tortilla Soup
A low FODMAP twist on the classic chicken tortilla soup, made just slightly easier and faster by using the Instant Pot! Enjoy all of the flavor without the garlic or onion.
Servings 8
Equipment
- Instant Pot
Ingredients
- 2 tbsp garlic oil
- 4 stalks green onion green tips chopped, white part reserved in single pieces
- 1 cup carrots diced
- 1 red bell pepper diced
- 1 stalk celery diced
- 1 14.5 oz can of diced fire roasted tomatoes
- 1 4 oz can of green chilies
- 2 lb chicken thighs boneless, skinless
- 1 cup canned black beans drained and rinsed
- 4 cups chicken broth
- 2 cups water
- 1 tsp salt more to taste
- 2 tsp cumin
- 2 tsp ground ancho chili powder
- juice from 1 lime
Toppings (Optional)
- tortilla chips
- shredded cheese
- avocado
- cilantro
- green onion tips
- lactose free sour cream
Instructions
- Set Instant Pot to saute function. Saute white part of green onion in garlic oil until browned, about 2-3 minutes. Remove and discard.
- Add carrots and celery into Instant Pot and saute for 2-3 minutes. Stir in bell pepper and green onion tips and cook for another minute. Turn off heat.
- Add diced tomato, green chilies, whole chicken thighs, black beans, chicken stock, water, salt and spices. Set Instant Pot to pressure cook on high for 14 minutes.
- Once done, do a quick release. Pull out chicken thighs and shred with two forks. Return the chicken thighs to soup along with lime juice. Stir and add additional salt to taste.
Notes
- If using store-bought garlic-infused oil that is not certified FODMAP-friendly, make sure to use a brand that doesn’t list “garlic oil,” “garlic essential oil,” “garlic essence,” “garlic flavoring,” “natural roasted garlic flavor,” or anything similar in the ingredients list. There’s no way to know whether these ingredients are low FODMAP. More on that in this article on FODMAP Everyday.
- Be sure to check that the canned items don't have any high FODMAP ingredients.
- If you have the time and patience, try a natural release. I've read natural release is better for soups, but I've never been patient enough to try it myself. :)
- To cook on stove top: All steps will be the same. The only difference will be when you put in the thighs -- cover and let simmer to allow thighs to cook through before moving onto the next steps.