Mild chicken and rice soup with fennel

Mild chicken and rice soup with fennel: a gentle-flavoured recipe with chicken breast, white rice, fennel and carrot – light, balanced and pleasant in flavour.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 25 min
• Total time: 35 min
• Calories: 320 kcal per serving
• Protein: 28 g
• Fat: 6 g
• Carbs: 35 g

Ingredients

• 250g chicken breast fillet
• 100g white rice
• 1 fennel bulb
• 1 carrot
• 800ml mild homemade vegetable stock (no yeast extract)
• 1 pinch of salt

Method

You’ll need: saucepan · stick blender · chopping board · knife · ladle

1. Pat the chicken breast dry instead of washing it. Rinse the white rice and wash the fennel and carrot well. Cut both into rough chunks.
2. Pour the vegetable stock into a pan and add the fennel, carrot and rice. Bring everything gently to the boil.
3. Add the chicken breast and let it poach over a low heat until the meat is cooked through and the rice is soft.
4. Season the soup with a pinch of salt. Depending on the texture you want, leave it chunky or blend it finely.
5. If you'd like a particularly smooth texture, briefly blend the soup with a stick blender or purée it until completely smooth.

Good to know

Sometimes you need something simple, warm and comforting. This soup is exactly that kind of meal: mild, soft and pleasantly clear in flavour.

Swaps

Chicken breast fillet → skinless chicken thigh (juicier, a little more iron and zinc) White rice → brown rice (more fibre and magnesium) White rice → millet (more minerals such as iron and silicon, gluten-free) Mild vegetable stock → homemade stock without additives (less salt and no unnecessary additives)

Cooking tips

Shop-bought stock often contains yeast extract. For low-histamine cooking, make your own.

Allergens

The recipe is naturally free of milk and egg; celery in the vegetable stock may be relevant, and for children or during pregnancy it's generally well suited as long as the chicken is fully cooked.

Frequently asked questions

What nutrients does fennel contain?

Fennel provides vitamin C, potassium and fibre. It also contains essential oils, which shape its typical scent and flavour.

Why is white rice used here?

White rice contains little fibre and is therefore often perceived as mild. Especially when soft and cooked, it suits mild dishes well.

What does chicken breast provide besides protein?

Besides protein, chicken breast contains B vitamins, especially niacin and vitamin B6, as well as minerals such as phosphorus and selenium. Its fat content is rather low compared with many other cuts of meat.

Why does carrot make sense in a soup like this?

Carrot brings beta-carotene, fibre and a mild, slightly sweet flavour. When cooked, it usually becomes softer and therefore often more pleasant to eat.

Can fennel take some getting used to?

Yes, its flavour from the essential oils is quite distinctive and not equally pleasant for everyone. Cooked, fennel usually tastes milder than raw.

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