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Allergy Today: Hearty Stovetop Chicken Soup Recipe

Chicken Soup2-902Nut free | Egg Free | Soy Free | Wheat/Gluten Free | Dairy Free | Seafood free

Preparation time 15 minutes | Cooking time 50 minutes

Whenever I’m feeling under the weather, or just want a cosy cup of goodness, this hearty chicken soup is at the top of my list. Think vibrant and comforting turmeric broth, soft melt-in-your-mouth veggies and juicy bits of chicken. My favourite part is dipping toast into the soup to soak up all the flavours.
This soup also freezes well, so make a big batch and pop a few portions into the freezer for a later date.


360g pumpkin (skin and seeds removed), cut into small pieces
2 large carrots, peeled and cut into small pieces
2 small potatoes, peeled and cut into small pieces
1 cup leek, finely chopped
1.5 tablespoons garlic-infused oil
4 cups allergy-friendly chicken stock (GF if needed)
1 cup water
3 cups baby spinach
½ teaspoon dried rosemary
½ teaspoon dried thyme
½ teaspoon ground turmeric
450g chicken breast fillets (skin removed)
Season with salt and pepper
1 tablespoon fresh parsley (finely chopped for serving)

8 slices gluten free bread
3 tablespoons dairy free spread

1. Peel and cut the pumpkin, carrot and potatoes into small cubes. Finely chop the leek and roughly chop the spinach.
2. Place a large saucepan over medium heat. Add the garlic-infused oil and fry the leek for 1 to 2 minutes until fragrant. Then add the pumpkin, carrot and potato to the saucepan. Fry for five minutes, stirring frequently to stop the veggies sticking to the pan (add a little bit more oil if needed).
3. Next, pour in the chicken stock and water and stir well. Then add the rosemary, thyme and turmeric.
4. Remove any fat or skin from the chicken breast (you don’t need to slice it) and add to the saucepan. Make sure the chicken is covered with liquid. Bring the soup to the boil, then turn down to a gentle simmer and cover with a lid.
5. Simmer for 30 to 40 minutes until the chicken is tender. Remove the breasts from the soup and gently shred them using two forks.
6. Mix the chicken back into the soup with the spinach. Gently mash the veggies using a potato masher to thicken the soup. Taste and season generously with salt and pepper.
7. Once the spinach is wilted, serve the soup in bowls. Garnish with parsley and add a side of toasted bread. Enjoy!

Alana Scott is an experienced allergy-friendly and low-FODMAP cook and author of The Gut Friendly Cookbook (available from Allergy New Zealand).
Her own experience with food allergy and intolerance means she understands how difficult it can be to create delicious and nutritious allergy-friendly food. Find more ideas at

Allergy Today, May 2021