Gluten free homemade soup recipes

Homemade soup recipes are an easy introduction to gluten free cooking.

There is a misconception that homemade soup recipes take a long time to prepare. But with a little forward planning you could have one on the table in under half an hour! This could include chopping the vegetables or meat before leaving for work in the morning. 

Canned soups often use wheat flour as the thickener, but there are alternatives available. Let's look at some of the methods we can use to create gluten free soups. 

Methods for making homemade soup

Pureed - Do you have a food processor or blender? If so, you can create a simple pureed soup.

Root vegetables release starch during cooking, thickening your soup without needing flour. Pulses, such as beans and lentils, do the same.

Then blitzing the hot mixture in your food processor creates a smooth soup. If you like a little texture, don't put all the soup in the processor. 

Made too much? Most pureed homemade soup recipes will freeze well for later.

Creamed - Don't despair if you over-puree your soup. You can thicken it up again by adding a little cream.  If freezing the soup, leave the cream to add after you defrost it.

If you are starting a creamed soup from scratch you will need to make a roux. This is a paste made from fat, liquid and flour. Of course we need to use gluten free flour here. 

Broths - Simmer vegetables, fish or meat in liquid and you have a broth. This is again a simple method of soup making! The only downside is it needs long, slow cooking.

Consommés - The budding gluten free chef can then clarify this broth to make a consomme. This results in a crystal clear liquid.

Again it requires slow simmering, not boiling, to intensify the flavor. After this the broth will need straining to remove any impurities. A raft of whipped egg whites is then floated on top to catch any remaining particles.

The Recipes!

Sweet Potato Soup - Amber vegetable and lentil soup

Sweet Potato Soup Recipe (Pureed)

  • 1 leek, sliced
  • 2 sticks celery, chopped
  • 1lb sweet potatoes, diced
  • 2 parsnips, diced
  • olive oil (or groundnut oil)
  • 1 1/2 pints vegetable or chicken stock

Method

  1. Heat a little oil in a heavy based saucepan. Chuck all the vegetables in and stir them around so they are coated. Cook for about 5 minutes.
  2. Pour in 1 and a half pints of stock and bring the pan to the boil. Then turn down the heat and simmer until the vegetables are tender, which will take about 25 minutes. Season with a little freshly ground sea salt and black pepper to taste.
  3. Let it cool down slightly, then pour into a blender or liquidizer and puree for a couple of minutes.
  4. Serve and enjoy!

Variations

I like to pop in any left over rice or millet from the day before, just before the vegetables are cooked. The grains are already cooked they just need heating through. This adds a little more filling power to this already nutritious, sweet potato soup.

Amber vegetable and lentil soup (Pureed)

The lentils act as a thickener in this pureed homemade soup recipe.

  • Coconut oil (or butter)
  • 1 Butternut squash (or you could use a small pumpkin)
  • 1 Large onion, chopped
  • 5-6 carrots, chopped
  • 1-2 cloves of garlic
  • 1/2 cup Dried, split red lentils
  • 1 tsp Coriander
  • 1/2 tsp Cumin
  • 1 tsp Paprika
  • 1 liter water
  • 1 Vegetable stock cube (check it's gluten free)
  • 1-2 tbsp Tomato puree
  • Additional water, as needed

Method

  1. Prepare the vegetables, by chopping the onion and dicing the carrots into small pieces. Peel, seed and chop the squash into small cubes.
  2. Heat the oil or butter in a large pan or wok. Add the onions and squash to the pan and cook until softened and slightly browned. 
  3. Add the chopped carrot and 1 or 2 cloves of garlic, then continue to cook for a few minutes. 
  4. Stir in the spices and ensure they are lightly toasted before adding in the lentils. Cover with about 1 liter of water then add the stock cube and tomato puree. Bring to the boil and simmer on a low heat for about 15-30 minutes. The lentils will absorb a lot of the water during this time.
  5. Once cooked, blend in a food processor (or use a stick blender) until it is a nice smooth, creamy consistency. 
  6. Either serve, or cool and store it at this point. 
  7. This gluten free soup is best served with a nice dollop of crème fraiche or double cream.



  

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