Instant Pot Creamy Chicken and Vegetable Soup - AIP elimination compliant

Some days on the elimination phase what you actually want is something warm and creamy that feels like the food you grew up trusting. This soup gets there fast: everything goes into the Instant Pot, the pressure does the actual cooking, and coconut milk and arrowroot turn the broth silky at the very end. 15 minutes of chopping is most of the work.

The coconut milk here is not just for creaminess. Its fat is largely medium-chain, a form the body can use for energy without leaning as hard on bile production, which matters if digestion has been part of what an Autoimmune condition has disrupted for you. Kale stirred in at the end holds a real amount of vitamin K, involved in normal inflammatory signaling as much as in bone health.

Make a full pot. It keeps for days and the flavor rounds out by the second bowl. Sit down with the bowl and give it your full attention for a few minutes, not just a spoon between other tasks.

Ingredients

• 2 tablespoons avocado oil or olive oil
• 1/2 of a large onion, chopped fine
• 2 celery stalks, diced
• 1 carrot, peeled and diced
• 1 white sweet potato (or regular sweet potato), peeled and diced
• 1 1/2 teaspoons sea salt
• 1 teaspoon dried thyme
• 1 teaspoon garlic powder
• 1/2 teaspoon Italian seasoning (AIP note: verify your blend is free of seed spices and nightshades such as chili or paprika; or substitute a mix of dried oregano, basil, and thyme)
• 1/2 teaspoon white pepper powder (omitted - excluded on AIP: seed spice)
• 1/2 teaspoon black pepper (omitted - excluded on AIP: seed spice)
• 1 1/2 lbs chicken breasts or skinless chicken thighs
• 3 cups water
• 1 cup coconut milk (AIP swap: replaces dairy cream)
• 2 cups fresh kale leaves, chopped
• 3 tablespoons arrowroot starch mixed with 1/4 cup water

Method

Set the Instant Pot to saute. Add the oil and warm it briefly. Add the onion and celery and stir for 2 to 3 minutes. Add the carrot, sweet potato, sea salt, thyme, garlic powder, and Italian seasoning (or your herb substitute). Stir to coat the vegetables. Cancel the saute function.

Lay the chicken pieces on top of the vegetables. Pour in the 3 cups of water. Seal the lid and pressure cook on high for 15 minutes. Allow a natural pressure release for 10 minutes, then do a quick release.

Open the lid and transfer the chicken to a cutting board. Shred the meat with two forks. Return the shredded chicken to the pot.

Set the Instant Pot to saute. Stir in the coconut milk and the chopped kale. Allow the kale to wilt into the broth, about 2 to 3 minutes.

Whisk the arrowroot starch and water in a small bowl until fully combined. Pour the slurry into the simmering soup while stirring. Continue stirring for 2 to 3 minutes until the broth thickens to a creamy consistency. Taste and adjust salt.

Serve hot.

Slow Cooker Variation

Add oil, onion, celery, carrot, sweet potato, salt, and dried herbs to a slow cooker. Lay the chicken on top and pour in the water. Cook on low for 6 to 7 hours or on high for 3 to 4 hours. Remove and shred the chicken, return it to the pot, stir in the coconut milk and kale, and cook on high uncovered for 20 minutes. Stir in the arrowroot slurry and cook for another 10 minutes until thickened.

*Adapted from cook2nourish.com*