Gluten-Free, Dairy-Free Soup’s On


Easy condensed “cream of” soups without gluten and dairy.

Many favorite casseroles and other dishes rely on condensed cream-of-something soup. Commercial brands contain either gluten or dairy or both—so what to do? We hear this question a lot.

The answer is to make your own condensed cream soup and here’s how: Heat fat and stir in flour/starch until the mixture bubbles. (For a darker soup, let the butter brown.) Next pour in your milk of choice and stir until smooth. Then add sautéed, puréed vegetables and simmer until cooked. Season to taste. It’s that simple.

To vary the flavor, vary the vegetable. For cream of chicken, replace the vegetable with chopped cooked chicken. Condense the soup and concentrate flavor by stirring soup over heat to evaporate some of the liquid.


Condensed Cream of Asparagus Soup

Gluten-Free Condensed Cream of Asparagus Soup


This favorite springtime soup is allergy friendly for all to enjoy. Use this recipe to replace commercial condensed soups. (One can of condensed soup equals about 11 ounces or 11⁄3 cups.)

For variety, replace asparagus with broccoli, celery, tomato paste or mushrooms.

See chart below.

1½ cups coarsely chopped raw asparagus spears, firmly packed
2 tablespoons olive oil or vegetable oil of choice
¾ cup gluten-free chicken stock or water, more as needed
3 tablespoons butter or vegetable oil of choice
3 tablespoons potato starch, rice flour or arrowroot
1½ cups milk of choice
¼ teaspoon salt
-Garlic powder and/or onion powder to taste, optional

1. Sauté asparagus in 2 tablespoons oil for 1 to 2 minutes or until lightly browned. Add stock and simmer until pieces are fork tender, about 4 minutes. Add more stock if liquid evaporates.

2. Purée asparagus and any remaining liquid in a food processor or blender. Set aside.

3. Make a roux by melting butter or oil over medium heat. Stir in starch and cook until mixture bubbles and thickens. Slowly add milk, stirring until ingredients are combined and roux is smooth.

4. Add asparagus, salt and spices, if desired. Simmer on medium heat for 1 to 2 minutes. Soup becomes very thick as it cools.

Madalene Rhyand is director of Living Without’s test kitchen.

Pacific Natural Foods ( offers condensed cream soups that are gluten free (they contain dairy).