Soup’s On! 7 Gluten-Free Recipes

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Better-for-you spring soups deliver delicious gluten-free goodness.

Are you craving lighter, fresher flavors after a winter filled with heavy casseroles and roasted meat? Now is the perfect time to send hearty stews into hibernation and embrace spring-themed soups. Fresh asparagus, spinach and even rhubarb can be tossed into the pot or blender to make soups that showcase the best the season has to offer.

Vegetable-full soups refresh your palate after parka season and they’re packed with an array of vital nutrients to send you into flip-flop weather in the best health possible. Research confirms that soup is often waistline-friendly: A British Journal of Nutrition study found that subjects who regularly consumed soup weighed less and ate a healthier diet than those who didn’t. (Many soup eaters in this study did have higher intakes of sodium. The best way to trim the salt is to make your own soups.)

So…soup’s on! Pick up your spoon and savor the spring harvest with these mouth-watering recipes.


Asparagus Minestrone Soup

Photo by Matthew Kadey

Asparagus

© Mariha-kitchen/istock/thinkstock

Asparagus Minestrone Soup

SERVES 6

In Italian, minestrone means “big soup.” That’s exactly what this recipe is—a chunky spring vegetable-and-bean soup that delivers big-time flavor. This fuss-free soup is even better when garnished with grated Parmesan cheese or a dairy-free replacement, available from GO Veggie!

1 tablespoon grapeseed oil or olive oil
1 leek, thinly sliced
1 yellow bell pepper, finely chopped
2 garlic cloves, minced
½ teaspoon salt
¼ teaspoon red chili flakes
¼ teaspoon black pepper
1 cup cherry tomatoes, halved
1 tablespoon tomato paste
1 (14-ounce) can cannellini beans or navy beans, rinsed and drained
5 cups gluten-free broth (vegetable or chicken)
1 cup water
⅔ pound asparagus, cut into 1-inch pieces
1 cup fresh or frozen peas
¼ cup finely chopped chives
-Juice of ½ lemon

1. Heat oil in a large saucepan over medium heat. Add leeks and yellow peppers and cook until softened, about 5 minutes. Stir in garlic, salt, chili flakes and pepper. Heat 30 seconds. Add cherry tomatoes and tomato paste and heat 1 minute.

2. Add beans, broth and 1 cup water to the saucepan. Bring to a boil, cover and simmer over medium-low heat 10 minutes.

3. Add asparagus and peas to the saucepan and simmer 10 more minutes or until asparagus is tender. Stir in chives and lemon juice.

Each serving contains 144 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 514mg sodium, 25g carbohydrate, 8g fiber, 5g sugars, 7g protein, 8 Est GL.

Photo by Matthew Kadey

Sorrel Lentil Soup with Lemon Coconut Cream

SERVES 6

Called “lemonade in a leaf,” citrusy sorrel has a fresh bite that epitomizes spring. While it can be too tart for some when eaten raw, the perennial herb’s lip-puckering tang mellows when it’s cooked. If sorrel is unavailable, use baby spinach instead. This soup may thicken upon resting; thin it with additional broth or water, as needed. Like most pureed soups, this one only gets better the next day.

1 tablespoon canola oil, grapeseed oil or coconut oil
1 yellow onion, diced
2 garlic cloves, minced
2 teaspoons ground coriander
¾ teaspoon ground paprika
½ teaspoon salt
½ teaspoon black pepper
1 cup dry white wine
4 cups gluten-free broth (vegetable or chicken)
¾ cup dry green lentils
¾ pound new potatoes, quartered
1 teaspoon dried thyme
2 ounces fresh sorrel leaves (about 4 cups)
3 tablespoons fresh dill

Lemon Coconut Cream

1 can coconut milk, chilled overnight (not lite)
1 teaspoon lemon zest
-Juice of ½ lemon

1. Heat oil in a large saucepan over medium heat. Add onion and cook until softened and beginning to turn golden, about 6 minutes. Add garlic, coriander, paprika, salt and pepper; heat 1 minute. Pour wine into pan, increase heat to medium-high and simmer 3 minutes.

2. Add broth, lentils, potatoes and thyme to the saucepan. Bring to a simmer, reduce heat to medium-low and simmer until lentils and potatoes are tender, about 25 minutes. Stir in sorrel and dill. Carefully puree soup using an immersion blender, blender or food processor.

3. To make the cream, turn the chilled can of coconut milk upside down and open it. The coconut fat will be at the bottom of the can and the liquid will be at the top. Carefully pour out the liquid and reserve. Scoop out most of the coconut fat and mix with lemon zest and lemon juice. Add some of the reserved coconut liquid if the cream is too thick.

4. Divide soup among 6 serving bowls. Garnish each with some of the coconut cream.

Each serving contains 282 calories, 11g total fat, 6g saturated fat, 0g trans fat, 0mg cholesterol, 987mg sodium, 37g carbohydrate, 8g fiber, 7g sugars, 9g protein, 13 Est GL.

Photo by Matthew Kadey

Turkey, Sorghum and Spinach Soup

SERVES 6

Sorghum is super-nutritious and its chewy bite is perfect in soups like this one. Tender first-of-season spinach is another star performer in this recipe. If available, try using ground lamb instead of turkey.

½ cup uncooked sorghum
1 tablespoon canola oil, grapeseed oil or coconut oil
½ pound lean ground turkey
1 yellow onion, diced
2 carrots, chopped
2 celery stalks, thinly sliced
2 garlic cloves, minced
1 tablespoon Herbs de Provence or Italian seasoning
½ teaspoon salt
¼ teaspoon black pepper
5 cups low-sodium gluten-free chicken broth
1 (15-ounce) can diced fire roasted tomatoes
6 cups baby spinach
2 tablespoons red wine vinegar
⅓ cup parsley, roughly chopped

1. Place sorghum and 1½ cups water in a medium saucepan. Bring to a boil, reduce heat and simmer covered over low heat until tender, about 40 minutes.

2. Heat oil in a large saucepan over medium heat. Add turkey and heat until browned. Remove turkey from pan and set aside.

3. Add onions, carrots and celery to saucepan and cook until vegetables soften, about 6 minutes. Add garlic; heat 1 minute. Add Herbs de Provence, salt and pepper; heat 30 seconds.

4. Add broth and tomatoes to saucepan. Bring soup to simmer and heat covered for 15 minutes. Stir in cooked sorghum, turkey, spinach and red wine vinegar; heat 5 minutes.

5. Divide soup among 6 serving bowls. Garnish with parsley.

Each serving contains 199 calories, 6g total fat, 1g saturated fat, 0g trans fat, 30mg cholesterol, 463mg sodium, 25g carbohydrate, 4g fiber, 6g sugars, 12g protein, 12 Est GL.

Photo by Matthew Kadey

Chilled Radish Soup with Sunflower Cream

SERVES 6

Foodies know that radishes are among the first grown-close-to-home vegetables to appear in spring markets. This makes the peppery orbs a worthwhile addition to warmer weather soups. In this no-cook piquant soup, sunflower “sour cream” adds body and tang. Garnish with radish sprouts, if available.

½ cup unsalted shelled sunflower seeds
½ cup water
-Juice of ½ lemon
1 garlic clove, chopped
½ teaspoon onion powder
1½ cups rice milk
½ pound radishes, trimmed and halved
1 English cucumber, peeled, seeded and chopped
1 tablespoon white wine vinegar
½ teaspoon fennel seeds, optional
½ teaspoon salt
¼ teaspoon black pepper
2 scallions, thinly sliced
3 tablespoons chopped dill
1 tablespoon extra virgin olive oil or avocado oil, for garnish

1. Place sunflower seeds in a bowl, cover them with water and let them soak at least 2 hours.

2. Drain sunflower seeds and place them in a blender or food processor along with ½ cup water, lemon juice, garlic and onion powder. Process until very smooth to make sunflower cream.

3. Add rice milk, radishes, cucumber, vinegar, fennel seeds (if using), salt and pepper to the sunflower cream and process until very smooth, about 1 minute.

4. Pour soup into a container and stir in scallions and dill. Chill at least 2 hours before serving.

5. To serve, divide soup among 6 serving bowls. Drizzle oil over the top of each for garnish.

Each serving contains 135 calories, 9g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 226mg sodium, 12g carbohydrate, 2g fiber, 1g sugars, 3g protein, 4 Est GL.

Pea Mint Soup

SERVES 6

Light and bright, this soup is the perfect way to welcome warmer weather. Garnish options include pea shoots, hemp seeds, chives, chive flowers or coconut yogurt. For umami flavor, blitz dried mushrooms into a powder using a spice grinder and sprinkle it over the soup.

1 tablespoon grapeseed oil, canola oil or coconut oil
1 leek, thinly sliced
½ teaspoon salt
2 garlic cloves, chopped
½ teaspoon black pepper
½ teaspoon chili powder, optional
½ pound new potatoes, quartered
4 cups gluten-free broth (vegetable or chicken)
4 cups fresh or frozen peas
½ cup fresh mint
⅓ cup fresh parsley
-Juice of ½ lemon

1. Heat oil in a large saucepan over medium heat. Add leeks and salt and cook until leeks soften, about 5 minutes, stirring regularly. Add garlic, black pepper and chili powder (if using) and heat 1 minute.

2. Add potatoes and broth to the saucepan. Bring to a boil, reduce heat to medium-low, cover and simmer until potatoes are tender, about 15 minutes. Add peas and continue cooking until they’re tender, about 5 minutes. Stir in mint, parsley and lemon juice.

3. Using an immersion blender, blender or food processor, carefully puree soup, in batches if necessary.

4. To serve, divide soup among 6 serving bowls. Top with garnish of choice.

Each serving contains 152 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 298mg sodium, 25g carbohydrate, 7g fiber, 7g sugars, 6g protein, 9 Est GL.

Photo by Matthew Kadey

Chilled Strawberry Rhubarb Dessert Soup

SERVES 4

Strawberries and rhubarb are meant for each other. They come together deliciously in this sweet-tart dessert soup, a refreshing and flavorful treat after a long, cold winter.

2 cups strawberries, more for garnish
2 tablespoons water
1 cup sliced rhubarb
1 cup plain or vanilla yogurt of choice
⅓ cup unflavored coconut milk beverage (in a carton), rice milk or milk of choice
2 tablespoons fresh mint
1 tablespoon honey
1 (1-inch) piece fresh ginger, peeled and grated
1 teaspoon pure vanilla extract
½ teaspoon ground cinnamon
¼ cup cacao nibs, optional

1. Place strawberries and 2 tablespoons water in a blender and process until smooth. Place strawberry puree in a fine mesh sieve set over a bowl and press down with a spatula to separate the seeds.

2. Discard seeds and return puree to the blender, along with rhubarb, yogurt, milk, mint, honey, ginger, vanilla and cinnamon. Process until smooth.

3. Place soup in the refrigerator at least 2 hours to chill before serving. If the mixture becomes too thick upon chilling, stir in some additional milk.

4. To serve, divide soup among 4 serving bowls. Garnish each with sliced fresh strawberries and cacao nibs (if desired).

Each serving contains 96 calories, 2g total fat, 1g saturated fat, 0g trans fat, 4mg cholesterol, 47mg sodium, 17g carbohydrate, 2g fiber, 13g sugars, 4g protein, 7 Est GL.

Carrot Ginger Soup with Roasted Chickpeas and Arugula-Mint Pesto

SERVES 6

Here’s a soup that Bugs Bunny would love. There are a few elements involved in preparing this recipe but its restaurant-worthy flavor and appearance is oh-so worth the effort. To make the pesto, you can also use dandelion greens, wild onions or even carrot tops.

Roasted Chickpeas

1 (14-ounce) can chickpeas, drained and rinsed
1 tablespoon grapeseed oil or olive oil
1 teaspoon ground cumin
½ teaspoon dried thyme
¼ teaspoon salt

Soup

1 tablespoon grapeseed oil or olive oil
1½ pounds carrots, scrubbed and chopped
1 yellow onion, diced
½ teaspoon salt
1 (1-inch) piece fresh ginger, peeled and sliced
2 garlic cloves, sliced
½ teaspoon smoked paprika, optional
½ teaspoon black pepper
4 cups low-sodium gluten-free vegetable broth
1 cup orange juice

Arugula-Mint Pesto

3 cups arugula
½ cup fresh mint
¼ cup hemp seeds or sunflower seeds
1 garlic clove
¼ teaspoon salt
¼ cup extra virgin olive oil
-Juice of ½ lemon

1. Preheat oven to 400°F.

2. To make roasted chickpeas, pat chickpeas dry with a clean kitchen towel and remove any loose skins. Place chickpeas in a bowl and toss with 1 tablespoon oil. Add cumin, thyme and ¼ teaspoon salt; toss to coat chickpeas with spice mixture. Spread chickpeas out on a rimmed baking sheet and bake until crisp and golden, about 40 minutes, stirring at least twice for even toasting. Let cool to room temperature (they will crisp up further) and store in an airtight container up to 3 days before using.

3. To make soup, heat 1 tablespoon oil in a large saucepan over medium heat. Add carrots, onion and ½ teaspoon salt. Heat until onion softens, about 6 minutes. Add ginger, 2 garlic cloves, smoked paprika (if using) and pepper; heat 1 minute. Add broth and orange juice to saucepan. Bring to a boil, reduce heat to medium-low and simmer, covered, until carrots are tender, about 20 minutes. Using an immersion blender, blender or food processor, carefully puree soup, in batches if necessary.

4. To make the pesto, place arugula, mint, hemp seeds, 1 garlic clove and ¼ teaspoon salt in a food processor or blender and process until greens are pulverized. With the machine running, pour olive oil and lemon juice through the feed tube until incorporated, scraping down the sides as needed.

5. To serve, divide soup among 6 serving bowls. Top with roasted chickpeas and arugula-mint pesto.

Each serving contains 338 calories, 18g total fat, 2g saturated fat, 0g trans fat, 0mg cholesterol, 763mg sodium, 38g carbohydrate, 8g fiber, 12g sugars, 8g protein, 13 Est GL.

Matthew Kadey, RD, (muffintinmania.com) is author of The Muffin Tin Chef (Ulysses Press) and The No-Cook, No-Bake Cookbook (Ulysses Press).

 

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