Favorite Soups
A little collection of the soups we come back to — every one of them gluten-free.
There's a reason soup is the food we reach for when we're tired, or under the weather, or just craving something that tastes like home. It stretches to feed a crowd, it forgives whatever's in the fridge, and it's usually better the next day. It is also a fantastic way to eat your VEGGIES!
A few gluten-free cautions that apply to all of these: the sneakiest source of gluten in soup is the broth or bouillon (many contain wheat or barley — always choose certified gluten-free). Also read the labels on sausage (fillers can contain wheat), Worcestershire sauce (traditional versions use barley malt vinegar — use a GF brand or coconut aminos), and spice or taco/curry blends (they sometimes hide wheat or malto fillers). When in doubt, certified gluten-free is your friend.
There's a reason soup is the food we reach for when we're tired, or under the weather, or just craving something that tastes like home. It stretches to feed a crowd, it forgives whatever's in the fridge, and it's usually better the next day. It is also a fantastic way to eat your VEGGIES!
Here are the soups our family loves most — blended and brothy, humble and hearty — all made gluten-free, and several of them dairy-free too.
Hearty stovetop soups: Mom's Hamburger & Vegetable · Chicken Tortilla · Mulligatawny · Zuppa Toscana (dairy-free)
A few gluten-free cautions that apply to all of these: the sneakiest source of gluten in soup is the broth or bouillon (many contain wheat or barley — always choose certified gluten-free). Also read the labels on sausage (fillers can contain wheat), Worcestershire sauce (traditional versions use barley malt vinegar — use a GF brand or coconut aminos), and spice or taco/curry blends (they sometimes hide wheat or malto fillers). When in doubt, certified gluten-free is your friend.
Mom or Grandma's Hamburger & Vegetable Soup
This one changes a little every time. In my family the vegetables were always whatever needed using up in the fridge, and the constants were simple: a good broth and browned hamburger. The tomatoes tell the whole story — my grandma didn't care for them, so she left them out; my mom loved them, so she left them in. Same soup, two cooks, two little signatures. Now it's your turn.
Mom's Hamburger & Vegetable Soup
A big pot — 6–8 servings
The constants1 lb ground beef / hamburger (I like pasture-raised)
1 onion, diced
This one changes a little every time. In my family the vegetables were always whatever needed using up in the fridge, and the constants were simple: a good broth and browned hamburger. The tomatoes tell the whole story — my grandma didn't care for them, so she left them out; my mom loved them, so she left them in. Same soup, two cooks, two little signatures. Now it's your turn.
Mom's Hamburger & Vegetable Soup
A big pot — 6–8 servings
The constants1 lb ground beef / hamburger (I like pasture-raised)
1 onion, diced
2–3 cloves garlic, minced
6–8 cups gluten-free beef broth
Whatever needs using up: Carrots, celery, potatoes; green beans, corn, peas; cabbage, zucchini, squash — a handful or two of each
Tomatoes (Mom's way — optional, per Grandma)1 (28 oz) can diced tomatoes and/or 1 (8 oz) can tomato sauce
Seasoning: Sea salt, pepper, extra garlic if you love it, and maybe a little oregano, thyme, sage, basil, or herbes de Provence
6–8 cups gluten-free beef broth
Whatever needs using up: Carrots, celery, potatoes; green beans, corn, peas; cabbage, zucchini, squash — a handful or two of each
Tomatoes (Mom's way — optional, per Grandma)1 (28 oz) can diced tomatoes and/or 1 (8 oz) can tomato sauce
Seasoning: Sea salt, pepper, extra garlic if you love it, and maybe a little oregano, thyme, sage, basil, or herbes de Provence
Brown the hamburger with the onion and garlic; drain excess fat.
Add the firmer vegetables (carrots, celery, potatoes) and stir a minute.
Pour in the broth, plus tomatoes if you're Team Mom. Season.
Simmer, uncovered, 25–30 minutes, until the sturdy vegetables are tender.
Add the quicker vegetables (green beans, corn, peas, zucchini) and simmer 10 more minutes.
Taste, adjust salt, and serve. Even better the next day; freezes beautifully.
Add the firmer vegetables (carrots, celery, potatoes) and stir a minute.
Pour in the broth, plus tomatoes if you're Team Mom. Season.
Simmer, uncovered, 25–30 minutes, until the sturdy vegetables are tender.
Add the quicker vegetables (green beans, corn, peas, zucchini) and simmer 10 more minutes.
Taste, adjust salt, and serve. Even better the next day; freezes beautifully.
Chicken Tortilla Soup
Sopa de tortilla — cozy, a little spicy, bright with lime, and built on corn rather than wheat, so it's naturally in our favor. The perfect home, too, for day-old homemade corn tortillas crisped up for the top.
A generous pot — about 6 servings
Soup1 tbsp olive oil · 1 onion, diced
Sopa de tortilla — cozy, a little spicy, bright with lime, and built on corn rather than wheat, so it's naturally in our favor. The perfect home, too, for day-old homemade corn tortillas crisped up for the top.
A generous pot — about 6 servings
Soup1 tbsp olive oil · 1 onion, diced
3 cloves garlic, minced
1 jalapeño, seeded and minced (optional)
2–3 tbsp gluten-free and dairy-free taco seasoning (my shortcut) — or 1 tsp each cumin and chili powder plus ½ tsp smoked paprika
1 (28 oz) can fire-roasted or diced tomatoes
6 cups gluten-free chicken broth
2 cups cooked shredded chicken
1 (15 oz) can black beans, drained (optional)
1 jalapeño, seeded and minced (optional)
2–3 tbsp gluten-free and dairy-free taco seasoning (my shortcut) — or 1 tsp each cumin and chili powder plus ½ tsp smoked paprika
1 (28 oz) can fire-roasted or diced tomatoes
6 cups gluten-free chicken broth
2 cups cooked shredded chicken
1 (15 oz) can black beans, drained (optional)
1 cup corn
Juice of 1–2 limes
Juice of 1–2 limes
Sea salt, to taste
Crispy strips & toppings4–6 corn tortillas (100% corn, or homemade), cut in strips, tossed with oil and salt
Avocado, cilantro, lime wedges; queso fresco or crema if you do dairy
Crispy strips & toppings4–6 corn tortillas (100% corn, or homemade), cut in strips, tossed with oil and salt
Avocado, cilantro, lime wedges; queso fresco or crema if you do dairy
Bake the tortilla strips at 375°F for 10–12 minutes, until crisp. Set aside.
Soften the onion, garlic, and jalapeño in the oil; stir in the seasoning and toast a minute.
Add tomatoes and broth; simmer 15–20 minutes (blend part of it for a smoother base, if you like).
Add chicken, beans, and corn; simmer 10 minutes.
Stir in lime juice, adjust salt, and serve piled with strips and toppings.
Meatless: skip the chicken, use GF vegetable broth, add extra beans and a diced zucchini or pepper.
Soften the onion, garlic, and jalapeño in the oil; stir in the seasoning and toast a minute.
Add tomatoes and broth; simmer 15–20 minutes (blend part of it for a smoother base, if you like).
Add chicken, beans, and corn; simmer 10 minutes.
Stir in lime juice, adjust salt, and serve piled with strips and toppings.
Meatless: skip the chicken, use GF vegetable broth, add extra beans and a diced zucchini or pepper.
Mulligatawny Soup
I first fell for mulligatawny at Redmond Heritage Farms, and I've chased that warm, curried, faintly sweet flavor ever since. This is my gluten-free, dairy-free take — thickened the gentle way with red lentils instead of a flour roux, and made creamy with coconut milk.
Mulligatawny Soup (gluten-free, dairy-free)
About 6 servings
I first fell for mulligatawny at Redmond Heritage Farms, and I've chased that warm, curried, faintly sweet flavor ever since. This is my gluten-free, dairy-free take — thickened the gentle way with red lentils instead of a flour roux, and made creamy with coconut milk.
Mulligatawny Soup (gluten-free, dairy-free)
About 6 servings
1 tbsp olive or coconut oil
1 onion, diced
1 onion, diced
2 cloves garlic, minced
1 tbsp fresh ginger, minced
2 carrots, diced
2 carrots, diced
2 stalks celery, diced
1 apple, peeled and diced
1–2 tbsp curry powder (check that it's gluten-free)
½ cup red lentils, rinsed
6 cups gluten-free chicken or vegetable broth
1 (14 oz) can coconut milk
2 cups cooked shredded chicken (optional)
Juice of ½ lemon · sea salt, to taste (Redmond Real Salt is lovely here)
Cooked rice and fresh cilantro, to serveWarm the oil and soften the onion, garlic, and ginger. Add the carrots, celery, and apple and cook a few minutes.
Stir in the curry powder and let it toast for a minute to wake it up.
Add the lentils and broth. Simmer 20–25 minutes, until the lentils are soft and starting to melt into the broth.
Stir in the coconut milk and chicken, if using, and warm through. For a smoother soup, blend part of it and return it to the pot.
Finish with the lemon juice and salt. Serve over a scoop of rice, with cilantro on top.
1 apple, peeled and diced
1–2 tbsp curry powder (check that it's gluten-free)
½ cup red lentils, rinsed
6 cups gluten-free chicken or vegetable broth
1 (14 oz) can coconut milk
2 cups cooked shredded chicken (optional)
Juice of ½ lemon · sea salt, to taste (Redmond Real Salt is lovely here)
Cooked rice and fresh cilantro, to serveWarm the oil and soften the onion, garlic, and ginger. Add the carrots, celery, and apple and cook a few minutes.
Stir in the curry powder and let it toast for a minute to wake it up.
Add the lentils and broth. Simmer 20–25 minutes, until the lentils are soft and starting to melt into the broth.
Stir in the coconut milk and chicken, if using, and warm through. For a smoother soup, blend part of it and return it to the pot.
Finish with the lemon juice and salt. Serve over a scoop of rice, with cilantro on top.
Zuppa Toscana (Dairy-Free)
A copycat of the Olive Garden favorite, made the way we love it at home — gluten-free and dairy-free. Sausage, potatoes, and greens in a creamy broth, without a drop of dairy.
About 6 servings1 lb gluten-free Italian sausage (check the label for fillers)
4 slices bacon, chopped (optional; check it's GF)
1 onion, diced · 3 cloves garlic, minced
½ tsp red pepper flakes, to taste
4 medium potatoes, sliced or diced
6 cups gluten-free chicken broth
1 (14 oz) can full-fat coconut milk — or cashew cream for a more neutral flavor
3–4 cups kale, stems removed, chopped
A copycat of the Olive Garden favorite, made the way we love it at home — gluten-free and dairy-free. Sausage, potatoes, and greens in a creamy broth, without a drop of dairy.
About 6 servings1 lb gluten-free Italian sausage (check the label for fillers)
4 slices bacon, chopped (optional; check it's GF)
1 onion, diced · 3 cloves garlic, minced
½ tsp red pepper flakes, to taste
4 medium potatoes, sliced or diced
6 cups gluten-free chicken broth
1 (14 oz) can full-fat coconut milk — or cashew cream for a more neutral flavor
3–4 cups kale, stems removed, chopped
Sea salt and pepper, to tasteBrown the sausage (and bacon) in the pot, breaking up the sausage. Remove and set aside, draining off most of the fat.
Soften the onion, garlic, and red pepper flakes in a little of the remaining fat.
Add the potatoes and broth, and simmer 15–20 minutes, until the potatoes are tender.
Return the sausage and bacon to the pot. Stir in the coconut milk (or cashew cream) and the kale, and simmer a few minutes more, until the kale is wilted and tender.
Season with salt and pepper and serve warm.
A little tip: coconut milk lends the faintest sweetness. If you'd rather keep it savory and neutral, cashew cream (raw cashews blended smooth with a little water) is a wonderful dairy-free stand-in for the heavy cream.
Stay warm and well-fed,
Steffanie
Shared with love from my kitchen — everyday cooking, not medical advice, and not evaluated by the FDA. Always check broth, bouillon, sausage, and spice blends for hidden gluten (and dairy, if that matters for you), and when in doubt, choose products marked certified gluten-free. For anyone eating carefully after surgery or illness, please let your doctor and a registered dietitian guide what's right for your body.
Add the potatoes and broth, and simmer 15–20 minutes, until the potatoes are tender.
Return the sausage and bacon to the pot. Stir in the coconut milk (or cashew cream) and the kale, and simmer a few minutes more, until the kale is wilted and tender.
Season with salt and pepper and serve warm.
A little tip: coconut milk lends the faintest sweetness. If you'd rather keep it savory and neutral, cashew cream (raw cashews blended smooth with a little water) is a wonderful dairy-free stand-in for the heavy cream.
Stay warm and well-fed,
Steffanie
Shared with love from my kitchen — everyday cooking, not medical advice, and not evaluated by the FDA. Always check broth, bouillon, sausage, and spice blends for hidden gluten (and dairy, if that matters for you), and when in doubt, choose products marked certified gluten-free. For anyone eating carefully after surgery or illness, please let your doctor and a registered dietitian guide what's right for your body.
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