What Are the Best Gluten Free Soups?

Over 10% of US adults limit their gluten intake, making gluten-free options essential. The best gluten free soups are more accessible now, with diverse options to suit any taste and diet.

Quick Summary

This guide covers naturally gluten-free soups and adaptable recipes, including creamy vegetable and hearty legume-based choices. Tips to ensure safety, highlighting nutritional benefits, and a comparison of popular varieties for a satisfying meal.

Key Points

• Naturally Gluten-Free: Many soups, including vegetable, bean, and some international varieties like Thai curries and Pho, are inherently gluten-free.

• Read Labels: Always check ingredient labels on packaged broths, seasonings, and flavorings for hidden gluten.

• Substitute Thickeners: Use cornstarch, gluten-free flour, or blended vegetables like potatoes or cauliflower instead of wheat flour to thicken soups.

• Swap Pasta: Replace traditional wheat-based noodles with certified gluten-free pasta, rice, or quinoa for classic soups like chicken noodle.

• Embrace Blending: Achieve a creamy, velvety texture in soups by puréeing cooked vegetables or legumes with an immersion blender.

Naturally Gluten-Free Soups: A World of Flavor

Many soups are naturally gluten-free, using fresh vegetables, legumes, and lean proteins. These recipes often use techniques to achieve a rich texture without flour. Blending cooked root vegetables creates creaminess. Pulses like lentils and beans provide body and fiber, which are excellent for filling meals. Thai Tom Kha Gai and Vietnamese Pho are also naturally gluten-free options.

Hearty and Warming Legume-Based Soups

Legume-based soups offer nutrition and flavor, and are a source of protein and fiber. Classic lentil soup uses vegetable or chicken broth, vegetables, and spices. Black bean soup offers a smoky flavor profile and can be topped with gluten-free additions like corn tortillas and avocado. Use certified gluten-free broth and seasonings to avoid hidden gluten.

Smooth and Creamy Vegetable Soups

Creamy vegetable soups are a gluten-free option, using naturally creamy ingredients or blending techniques. Roasted butternut squash and apple soup becomes rich when puréed. Broccoli and cheese soup can achieve creaminess with dairy-free alternatives or blended cauliflower. Cashews or coconut milk can provide creaminess.

Adapting Classic Soups to Be Gluten-Free

Many gluten-containing soups can be adapted by swapping ingredients. The biggest culprits are flour-based thickeners, pasta, croutons, and some broths.

• Thickeners: For creamy soups, substitute all-purpose gluten-free flour or cornstarch for a roux. Blend cooked potatoes or cauliflower to thicken.
• Pasta and Noodles: Replace wheat-based egg noodles with certified gluten-free pasta or rice noodles for chicken noodle soup. Quinoa or wild rice also work well.
• Flavorings: Be mindful of soy sauce, which contains wheat. Use tamari or coconut aminos as an alternative. Check labels on spice blends, broths, and bouillon cubes to ensure they are gluten-free.
• Garnishes: Use crispy gluten-free croutons, toasted seeds, or roasted chickpeas instead of bread croutons.

Comparison of Popular Gluten-Free Soups

Soup Variety	Key Ingredients	Natural Gluten-Free Status	Vegan/Dairy-Free Potential	Notes
Lentil Soup	Lentils, vegetables, broth	Yes	Yes	High in protein and fiber, very filling.
Butternut Squash Soup	Butternut squash, onion, broth	Yes	Yes (with coconut milk)	Naturally creamy when blended; rich and velvety.
Chicken Noodle Soup	Chicken, vegetables, broth	No (use GF pasta)	No (omit chicken)	Classic comfort food, easily adapted with GF noodles.
Tomato Soup	Tomatoes, broth, herbs	Yes (check broth)	Yes (with dairy-free cream)	Can be rich and creamy with the right thickener.
Black Bean Soup	Black beans, vegetables, spices	Yes	Yes	Smoky flavor, pairs well with avocado and cilantro.
Broccoli Cheese Soup	Broccoli, cheese, broth	No (use GF flour)	Yes (with DF substitutes)	Adaptable to be creamy without gluten or dairy.
French Onion Soup	Onions, broth, cheese	No (use GF croutons)	No (omit cheese)	Rich, savory soup; requires a GF bread for the topping.

Conclusion

Soup has been a staple of comfort and nourishment for millennia. For those on a gluten-free diet, the options are more plentiful. Whether enjoying a classic or adapting a traditional recipe, a wholesome, satisfying meal can be created. Pay attention to ingredients to avoid hidden gluten. Exploring gluten-free soups offers comfort, nutrition, and great taste.

Tips for Making the Best Gluten-Free Soups

• Stock up on safe ingredients: Keep certified gluten-free broth or bouillon, tamari, cornstarch, and gluten-free pasta on hand.
• Read labels carefully: Always check for hidden gluten in pre-packaged items.
• Use blending for creaminess: Purée cooked vegetables or beans with an immersion blender.
• Get creative with toppings: Elevate your soup with toppings like toasted nuts, seeds, or homemade gluten-free croutons.
• Make big batches: Soup freezes and reheats well, making it ideal for meal prep.

Frequently Asked Questions

Which types of soups are typically gluten-free?

Many pureed vegetable soups and those based on legumes are naturally gluten-free. Ethnic soups like Thai coconut curry soups and Vietnamese Pho are often gluten-free, if prepared without gluten-containing ingredients.

How can I thicken gluten-free soup without using flour?

Blend cooked vegetables or legumes into the soup with an immersion blender. Add cornstarch mixed with cold water, or use potato flakes or a small amount of gluten-free flour.

Is store-bought chicken broth always gluten-free?

No, store-bought broths are not always gluten-free. Some may contain wheat-derived maltodextrin. Read labels and look for a 'certified gluten-free' label.

What is a good gluten-free substitute for noodles in soup?

Good gluten-free substitutes include certified gluten-free pasta, rice noodles, quinoa, wild rice, and lentils. Zucchini noodles can also be used.

Can I make a creamy soup without using dairy or gluten?

Yes, many creamy soups can be made without dairy or gluten. Blending ingredients like cauliflower, potatoes, or cashews creates a thick texture. Coconut milk or cashew cream can add richness.

How can I avoid cross-contamination when making gluten-free soup?

Use separate, cleaned cooking utensils and pots. Ensure all ingredients, including spices and broths, are certified gluten-free. It is recommended to cook in a completely gluten-free kitchen.

What kind of toppings can I use for gluten-free soup?

Good gluten-free topping options include fresh herbs, toasted seeds, crispy bacon bits, roasted chickpeas, olive oil, gluten-free croutons, or grated hard cheese.