Yes, there are many delicious soups that are naturally gluten-free or can easily be made gluten-free. Soups are a great meal option for those following a gluten-free diet, as the base of soups is typically broth, stock or pureed vegetables, all of which are free from gluten-containing ingredients.
What Makes a Soup Gluten Free?
For a soup to be gluten-free, it needs to avoid all ingredients that contain gluten. Gluten is a protein found in wheat, barley and rye. Many common soup ingredients like beans, lentils, potatoes, corn, rice, quinoa, vegetables, chicken, seafood and stock made from ALLOWED ingredients are naturally gluten-free.
Soup bases like chicken, beef or vegetable stock are gluten-free if made without wheat, barley or rye. Canned or boxed stocks and broths often contain gluten as thickeners, so it’s important to read labels and use brands that state they are gluten-free.
All fresh, whole vegetables and fruits are gluten-free. Common soup vegetables like carrots, onions, celery, mushrooms and tomatoes provide flavor and nutrients without gluten. Leafy greens, cauliflower, broccoli, sweet potatoes and squash also make great gluten-free soup additions.
Beans and lentils are gluten-free, inexpensive and provide protein, fiber and nutrients. Avoid beans canned in sauce, as the sauce may contain gluten. Instead, rinse canned beans well to remove any sauces. Grains like rice, quinoa, polenta and buckwheat provide satisfying texture and bulk without any gluten.
Dairy ingredients like milk, cream, butter and cheese can be used in gluten-free soups as long as they don’t contain any added glutenous ingredients. When purchasing cream-based soups, check for thickeners like wheat flour.
Animal proteins like chicken, beef, pork, turkey, duck, seafood and eggs can provide protein in gluten-free soups. Make sure to use broths and stocks made without gluten to cook the meats in.
Herbs, spices and seasonings like salt, pepper, basil, oregano, garlic and onion powder flavor soups without adding any gluten. Make sure spice mixes do not contain wheat, barley or rye.
Tips for Keeping Soups Gluten-Free
Here are some tips for keeping soups gluten-free:
- Use real, whole food ingredients as the base like vegetables, beans, lentils, meat, poultry, stock and dairy.
- Choose gluten-free broths, stocks and bouillon cubes.
- Avoid thickeners like wheat flour, roux, pasta and bread crumbs.
- Check all labels of canned ingredients or spice mixes for gluten-containing ingredients.
- Use corn, rice or potato starch instead of wheat flour to thicken if needed.
- Garnish with gluten-free croutons, tortilla strips or potato chips instead of bread or crackers.
- Look for certified gluten-free oats if using oatmeal.
Being diligent about label reading and using simple, whole ingredients naturally without gluten are the keys to keeping soups gluten-free and safe for those sensitive to gluten.
List of Gluten-Free Soup Recipes
Here is a list of delicious, naturally gluten-free soup recipes to try:
| Soup Recipe | Description |
|---|---|
| Chicken Noodle Soup | Chicken and veggies in gluten-free chicken broth with rice noodles |
| Beef Stew | Beef, potatoes, carrots and celery simmered in gluten-free beef broth |
| Minestrone | Mixed veggies, beans and pasta in tomato broth |
| Tomato Basil | Fresh tomatoes and basil pureed into creamy soup |
| Broccoli Cheddar | Broccoli florets in creamy cheddar soup base |
| Butternut Squash | Roasted butternut squash pureed with veggies and spices |
| Lentil | Hearty lentil and veggie soup flavored with cumin |
| Tortilla Soup | Chicken, beans, corn and veggies topped with tortilla strips |
| Wonton | Chicken broth with wontons, bok choy and scallions |
| Chili | Beef or turkey chili with beans and veggies |
| Cream of Mushroom | Pureed mushroom soup made with gluten-free roux |
| Gazpacho | Cold tomato soup loaded with garden veggies |
| Split Pea | Hearty split peas, ham and veggies in broth |
| Creamy Potato Leek | Pureed potato and leek soup |
| Loaded Baked Potato | Potatoes, bacon and cheddar cheese |
These soup recipes prove that eating gluten-free does not have to be boring or limit your options. There is a tasty gluten-free soup for every craving and occasion.
Types of Gluten-Free Soups
There are many different types of flavorful, gluten-free soups to enjoy:
Broth-Based
These soups are made by simmering vegetables, meat, poultry or beans in broth or stock. The resulting soup takes on the flavor of the broth. Examples include chicken noodle, beef stew, minestrone and wonton soup.
Cream-Based
In these soups, puréed vegetables or cream provide the base for the soup instead of broth. They have a thicker, richer texture. Recipes include potato, mushroom and tomato soups.
Bean or Lentil
Bean and lentil soups are nutritious, protein-packed options. Lentils or beans are simmered with vegetables and seasonings for a hearty,satisfying soup.
Chowder
Chowders contain vegetables, potatoes and fish or seafood cooked in milk or broth. Corn and clam chowder are popular gluten-free choices.
Chili
Chili soups are loaded with meat, beans, tomatoes, peppers and spices cooked together into a thick, flavorful stew. Turkey and beef chili are naturally gluten-free.
Bisque
Bisques use seafood as their base and are thickened with rice or pureed veggies instead of roux. Shrimp, crab and lobster bisques are gluten-free options.
Gazpacho
Gazpacho is a cold tomato-vegetable soup often served in the summer. It requires no cooking, just mixing fresh garden ingredients.
Stew
Hearty beef or chicken stews simmered with potatoes, carrots, onions and celery make satisfying gluten-free meals.
With such a wide variety of gluten-free soup choices, you can enjoy a different recipe any day of the week. Soup makes for a nutritious, comforting meal for those eating a gluten-free diet.
Common Ingredients to Avoid
While preparing gluten-free soups at home allows you to control ingredients, there are some common soup ingredients that do contain gluten that should be avoided:
- Wheat flour – Used to thicken soups and make roux
- Barley – Often used in vegetable or mushroom soups
- Roux – Butter and wheat flour mixture used to thicken soups
- Pasta – Wheat pastas like egg noodles, lasagne sheets, tortellini, etc
- Bread crumbs – Used as topping or to thicken
- Beer – Some beers contain gluten and are used to flavor stews or chili
- Malt – Added to some bean or lentil soup recipes
- Soy Sauce – Contains wheat and used in Asian style soups
- Bouillon Cubes – Flavoring cubes often contain gluten
- Croutons – Bread cubes added on top of soups
Always read the label carefully on any manufactured soup, broth or ingredient. Avoid anything made with wheat, barley, rye or unclear labeling. Make sure to use broths and stocks labeled “gluten-free” to avoid contamination.
Substitute Ingredients to Make Recipes Gluten-Free
Many traditional soup recipes can easily be made gluten-free by swapping just a few ingredients:
| Non Gluten-Free | Gluten-Free Swap |
|---|---|
| Wheat flour | Rice flour, potato starch, corn starch |
| Wheat noodles | Rice noodles, buckwheat noodles, bean noodles |
| Barley | Rice, quinoa, corn |
| Bread crumbs | Cornmeal, crushed gluten-free crackers |
| Pasta | Rice pasta, zucchini noodles, bean pasta |
| Roux | Rice flour and butter/oil |
| Soy sauce | Coconut aminos |
| Bouillon cubes | Gluten-free stock or broth |
| Beer | Wine, broth, cider |
| Croutons | Gluten-free bread, potato chips, nuts |
With so many delicious ingredients naturally gluten-free and easy substitutions, there is no need to miss out on your favorite soups or stews. You can easily recreate classics into gluten-free masterpieces.
Gluten-Free and Dairy-Free Soup Options
Many people avoiding gluten also avoid dairy due to lactose intolerance or allergy. Luckily, creamy and satisfying soups can easily be made both gluten and dairy-free.
Some delicious dairy and gluten-free soup options include:
- Cauliflower Soup – For a cream soup base, use puréed cauliflower instead of heavy cream. Garnish with bacon bits.
- Coconut Curry Soup – Full-fat coconut milk gives a creamy, curry-flavored base to veggies and chicken.
- Gazpacho – Naturally dairy-free, this classic is loaded with fresh garden veggies in a tomato broth.
- Black Bean Soup – Protein-rich black beans are pureed with salsa and chicken stock for thickness.
- Butternut Squash Soup – Roasted squash is blended into a creamy, ginger-spiced soup without dairy.
- Broccoli Cheese Soup – Use dairy-free cheese shreds melted into veggie or chicken broth.
- Tomato Basil Soup – Tomato sauce gives a creamy texture and dairy-free milk adds richness.
With some simple substitutions like coconut milk, nut milks and vegetable purees, you can recreate creamy soups in a gluten and dairy-free way.
Tips for Gluten-Free Soup Meal Prep and Leftovers
Soup is a great make-ahead meal for your weekly meal prep. Here are some tips for saving time with gluten-free soup:
- Make a large batch of soup and portion into single servings to freeze or refrigerate.
- Let soup cool before transferring to storage containers or bags. This prevents cracking.
- Store soup in air-tight containers and use within 3-4 days for optimal freshness.
- Soup can be frozen for 2-3 months. Thaw in the refrigerator before reheating.
- Add any pasta, rice or delicate garnishes just before serving as they don’t hold up to storage.
- When reheating, add extra broth or milk if the soup is too thick.
- Simmer stove-top or heat in the microwave until bubbly and hot, at least 165°F.
- Freeze broth or leftover veggies to make quick future soup batches.
With the right storage methods, you can enjoy delicious gluten-free soup all week long with minimal effort required.
Gluten-Free Canned Soup Options
While making soup from scratch allows you to control ingredients, there are some good gluten-free canned soup options available:
- Amy’s Soups – All are certified gluten-free, including minestrone, lentil and baked potato.
- Pacific Foods – Select organic soups are gluten-free, like butternut squash and tomato basil.
- Campbell’s – Label GF cans like chicken noodle, tomato and cream of mushroom.
- Imagine Foods – Numerous broth-based and bean soups, all certified GF.
- Progresso – Certain flavors are labeled gluten-free, including chicken noodle.
- Harvest Hill – Beet, borscht, tomato basil and chicken noodle soups.
- Wolfgang Puck Organic – Butternut squash, French onion and roasted chicken rice certified GF.
When buying canned soup, always check the label for a “gluten-free” certification seal and read the ingredients. Many brands offer at least some gluten-free options.
Conclusion
In summary, soup can be a delicious and nutritious part of a gluten-free diet. Focus on real, whole food ingredients and use gluten-free broths and stocks. There are many variations to try – from hearty bean soups to creamy bisques and refreshing gazpachos. With some easy swaps for common ingredients like noodles and thickness agents, you can modify any soup recipe to be gluten free. Soup makes great make-ahead meals and leftovers. And when time is short, there are reputable brands offering canned GF soups. With so many flavorful options, you can enjoy a comforting bowl of gluten-free soup any night of the week.
