Autumn is here people! I love this season when the leaves start turning orange, red and I can finally take my boots out for a walk 😊🍁🍂👢 With the days getting colder and wetter, it is also the season for cooking nutritious and delicious stews and soups 🥘🍲🥣!
I developed my chicken and buckwheat soup recipe when I started creating Low FODMAP recipes and I can tell you that it’s definitely not missing out on flavor ❤! The sweetness of the veggies and the tenderized meat from the high pressure cooking method make this mouthwatering dish a classic in my IBS friendly recipe collection.
This is a chunky style soup but I also turn it as a stew sometimes by lowering the amount of liquid and by thickening it up with some cornflour and a bit of lactose free cream. It gives it some consistency and richness then I would eat it with a slice of bread to be dunked in the thick sauce. Either way, all friends and family agree that this is just filled with slurping delicious goodness! 🤤
So here we go with the recipe:
My chicken and buckwheat soup 🍲🥔🥕🍗
Time required: 50 minutes
Level of difficulty: Easy
Equipment required: Pressure cooker/Instant pot (if not, a cast iron casserole or any casserole that is oven proof)
- 400 g boneless and skinless chicken thighs
- 200 g smoked bacon lardons
- 200 g of buckwheat groats (Coeliac people, make sure you use a gluten free version)
- 3 medium carrots
- 2 medium parsnips
- 2 medium red potatoes (~400g)
- 200 g Cavalo Nero kale
- 3/4 cup of petit pois (or garden peas)
- 3 sprigs of thyme
- 3 tbsp of chopped parsley
- 2 tbsp of tomato puree
- 1 tbsp Olive oil
- 2 tsp of salt
- 2 tsp Ground black pepper
- On a medium-high heat, brown the bacon lardons with some olive oil (use the saute function if using an Instant pot)
- Add the chicken (no need to cut it as it will fall apart after cooking!) and brown the pieces on both sides
- Chop the carrots, parsnips, potatoes into bite size pieces or cubes and add them to the pot
- Add boiled water to just cover all the ingredients then add the buckwheat, thyme, tomato puree, ground black pepper and 2 tsp of salt (bacon is quite salty so adjust to your taste)
- Give everything a quick stir then, if you use an instant pot, program it manually for “High pressure” cooking at “High” heat for 8 minutes. If you use a casserole pot then once the soup gently simmers, place it in the oven, lid on for 1h30 at a preheated temperature of 180°C (fan assisted)
- Release slowly the pressure after the time is up and remove the lid from the instant pot (or take the casserole out of the oven and place it on the stove at a low heat)
- Add the chopped cavalo nero, the frozen peas and 2 tbsp of parsley and cook it a further 3 to 4 minutes (saute function on low for the Instant pot)
- Use a ladle to scoop a generation portion in a bowl then finish the dish off by adding a scatter of fresh parsley and a bit of ground black pepper.
This soup has all the clean flavors of the veggies and the super tender chicken just falls apart which is always the best bit in any of my soups and stews!
So if you liked my recipe, please give it a thumbs up!Happy Soup season people! 🥘🍲🥣