So GoodDec/Jan 2011 Issue

Gluten-Free Healing Soup

Homemade goodness that satisfies and soothes


[Updated July 7, 2015]

Healing Soup

Soup is comfort food at its best: warm, restorative, and packed with nutrients. Whether hearty or light, creamy or clear, chunky or smooth, a good soup is a cook’s masterpiece.

Choices abound in terms of flavors and ingredients. Leftover veggies, a turkey carcass or garden bounty can all be put to good use, making soup a cozy meal that’s also economical.

It’s no coincidence that soup has the reputation for soothing a cold or settling the stomach. Mothers have been serving steaming bowls of this nutritious food to sick children for generations. Studies now reveal what Grandma knew instinctively—soup is good for what ails us.

In addition to nourishing ingredients, love is the magic that makes this food truly restorative. Homemade soup allows you to stir in your own personal caring—a sprinkle of enthusiasm, a dash of thoughtfulness and a full dose of compassion.

Make a double pot of soup, enough to share with family and friends. These gluten-free, dairy-free recipes are soup-er ways to serve cozy comfort in a bowl.

 


Easy to Prepare

Gluten-Free Tomato Broccoli Soup

SERVES 4 TO 6

This great-tasting soup is inherently nutritious. Cruciferous vegetables are known to reduce and prevent disease, especially cancer and heart disease (These vegetables have florets with four petals, resembling a crucifix, hence the name cruciferous.) Tomatoes and broccoli are nutritional powerhouses on their own but combine the two and benefits are compounded. Onions, part of the alliaceous family that includes garlic, leeks, shallots and chives, are one of the oldest antibacterial aids.

2 tablespoons olive oil, grape seed oil or coconut oil
1 medium yellow onion, diced
¼ teaspoon sea salt
4 whole tomatoes, diced, or 1 (32- ounce) can tomato juice
8 cups broccoli florets from 2-3 large stalks
3 cups gluten-free, dairy-free chicken or vegetable broth
1 teaspoon dried marjoram
½ teaspoon black pepper
½ teaspoon sea salt or to taste

1. Heat oil in a large (6 quarts or larger) pot over medium heat. Sauté onion sprinkled with salt for 5 minutes, stirring occasionally until softened but not browned. Add tomatoes and continue sautéing for 2 minutes.

2. Add broccoli, broth, marjoram and pepper. Cover and simmer for 7 to 10 minutes or until broccoli is tender but not mushy. Taste and adjust seasoning.

Each serving contains 110 calories, 5g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 421mg sodium, 13g carbohydrate, 5g fiber, 5g protein.

Carrot Ginger Soup

Velvety-Smooth and Delicious

Carrot Ginger Soup

SERVES 6 TO 8

This soup is high in vitamins A, K and C. Turmeric and fresh ginger increase the nutrient density. Turmeric is a powerful anti-inflammatory, a digestive aid with anti-fungal and anti-cancerous properties. Ginger is a natural nausea reducer that’s anti-inflammatory and antibacterial. Coconut milk’s lauric acid contains beneficial antifungal and antiviral properties.

2 tablespoons olive oil, grape seed oil or coconut oil
1 large yellow onion, chopped
¼ teaspoon sea salt
½ teaspoon turmeric
¼ teaspoon ground nutmeg
2 pounds carrots, peeled and sliced into ¼-inch disks
1 pound parsnips, peeled and sliced into ¼-inch disks
2 tablespoons fresh ginger, peeled and minced
6 cups gluten-free, dairy-free chicken or vegetable broth
1 cup coconut milk
½ teaspoon white pepper
½ teaspoon sea salt or to taste
Fresh cilantro or parsley, chopped, for garnish

1. Heat oil in a large (6 quarts or larger) pot over medium heat. Sauté onion sprinkled with salt for 5 minutes, stirring occasionally until softened but not browned. Add turmeric and nutmeg and sauté for an additional minute, stirring so mixture does not burn or stick.

2. Add carrots, parsnips, ginger and broth to pot. Bring mixture to a boil. Reduce heat to simmer, cover and cook for 10 minutes or until carrots and parsnips are tender. Stir in coconut milk and white pepper.

3. Remove from heat and puree in batches in a blender or food processor. Be careful when pureeing hot liquids. Do not fill blender or food processor bowl more than half way and cover with a cloth while blending to avoid being splattered. Add water or additional stock to thin soup to desired consistency.

4. Taste and adjust seasoning. Garnish with chopped cilantro or parsley before serving.

Each serving contains 196 calories, 10g total fat, 6g saturated fat, 0g trans fat, 0mg cholesterol, 499mg sodium, 25g carbohydrate, 7g fiber, 4g protein.

Cream of Mushroom Soup

Gluten-Free, Dairy-Free “Cream” of Mushroom Soup

SERVES 4 TO 6

Mushrooms contain many medicinal properties and important nutrients, such as selenium, B vitamins and minerals. Asian mushrooms, like Shiitake, Maitake and Oyster, also have phytonutrients, including beta-glucans that stimulate the immune system.

2 tablespoons olive oil, coconut oil or oil of choice
¼ cup shallots, finely chopped
¼ teaspoon sea salt
¼ teaspoon crushed red pepper flakes
1 pound mushrooms, white button, crimini, Portobello or wild mushroom blend, sliced
1 pound Asian mushrooms, such as Shiitake, Oyster or Maitake, sliced
2 carrots, finely chopped
1 celery rib, finely chopped
¼ cup wine (dry vermouth or sherry)
4 cups gluten-free, dairy-free chicken or vegetable broth
4 sprigs fresh thyme or 1 teaspoon dried
½ teaspoon black pepper
1 cup plain dairy-free yogurt
½ teaspoon sea salt

1. Heat oil in a large (6 quarts or larger) pot over medium heat. Sauté shallots sprinkled with salt and crushed red pepper for 5 minutes, stirring occasionally until softened but not browned. Add mushrooms, carrots and celery and sauté for an additional 10 minutes until liquid released by mushrooms disappears. Stir occasionally.

2. Deglaze pan with wine and cook over medium-high heat for 1 minute. Add broth, thyme and pepper. Bring to a boil, reduce heat and simmer uncovered for 15 minutes, stirring occasionally. Remove from heat and add yogurt.

3. Puree in batches in a blender or food processor. Be careful when pureeing hot liquids. Do not fill blender or food processor bowl more than half way and cover with a cloth while blending to avoid being splattered.

4. Taste and adjust seasoning.

Each serving contains 144 calories, 6g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 436mg sodium, 16g carbohydrate, 4g fiber, 8g protein.

Hearty and Flavorful

Lamb Porcupines in Broth

SERVES 4 TO 6

Delicious lamb meatballs are transformed into floating porcupine balls when cooked in simmering broth. This hearty soup is high in protein and minerals, especially vitamin B12 and zinc, important for immune function. Spinach adds vitamins A,C, and K and is a good source of folic acid, magnesium and iron.

1 pound ground lamb, preferably organic, grass-fed
1 piece fresh ginger root, peeled and finely minced
2 garlic cloves or 1 small shallot, finely minced
3 tablespoons fresh cilantro, chopped
½ teaspoon turmeric
¼ teaspoon ground fennel seed
½ teaspoon sea salt
¼ teaspoon black pepper
¼ cup raw basmati rice
6 cups gluten-free, dairy-free chicken or beef broth
2 cups fresh spinach, coarsely chopped (leave whole if baby spinach)
½ teaspoon sea salt

1. In a large bowl, combine lamb, ginger root, garlic, cilantro, turmeric, fennel seed, ½ teaspoon salt, pepper and rice. Do not over mix. Form into small walnut-size meatballs and set aside.

2. Bring broth to a rolling boil in a large (6 quarts or larger) pot. Add meatballs and simmer covered for 15 minutes. Add spinach and ½ teaspoon salt and cook for an additional 2 minutes.

3. Taste and adjust seasoning.

Each serving contains 260 calories, 18g total fat, 8g saturated fat, 0g trans fat, 55mg cholesterol, 601mg sodium, 8g carbohydrate, 1g fiber, 16g protein.

Chef and food coach Sueson Vess is author of Special Eats: Simple, Delicious Solutions for Gluten-Free & Dairy-Free Cooking.

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