Gluten-Free Recipes: Soups - dummies

By Nancy McEachern

Many soups — both the brothy, clear variety and the thick and creamy kind — are traditionally made with gluten-containing ingredients. But you can make some tasty gluten-free varieties as well.

Grandma’s Chicken Tortilla Soup

Prep time: 5 minutes

Cook time: 25 minutes

Yield: 8 servings

1 tablespoon vegetable oil

1 pound chicken breasts, cut into @@bf1/2-inch strips

1/2 of a medium onion, diced

1/2 cup thinly sliced carrots

1/4 of a green bell pepper, diced

1/3 cup white rice (not instant)

32 ounces nonfat gluten-free chicken broth

15-ounce can diced tomatoes

15-ounce can pinto beans, drained and rinsed

15-ounce can corn, drained

3 to 4 fresh cilantro sprigs, chopped

Salt to taste

1 cup crushed corn tortilla chips

  1. Heat the oil in a large pot over medium heat. Sauté the chicken, onion, carrots, bell pepper, and rice for about 5 minutes. The chicken will continue cooking in the soup.

  2. Add the chicken broth and let the soup come to a simmer, with small bubbles just beginning to break the surface.

  3. Add the tomatoes to the pot. Reduce the heat to medium-low and cover the pot. Simmer the soup until the rice is tender, about 20 minutes.

  4. Add the beans, corn, and cilantro to the soup. Taste the soup and add salt as needed. When the soup returns to a simmer, it’s ready to serve.

  5. Top each bowlful of soup with crushed tortilla chips.

Per serving: Calories 238 (From Fat 61); Fat 7g (Saturated 1g); Cholesterol 34mg; Sodium 844mg; Carbohydrate 28g (Dietary Fiber 5g); Protein 17g.

You can use 2 cups fresh or frozen corn instead of canned without adjusting cooking time. Corn cooks quickly, and the crispness of fresh corn is nice. For softer kernels, add fresh corn to the soup a few minutes earlier than indicated in the recipe.

Loaded Baked Potato Soup

Prep time: 5 minutes

Cook time: 20 minutes

Yield: 4 servings

2 large russet potatoes

1-1/2 cups gluten-free chicken broth

2-1/2 cups lowfat milk

1/3 cup plus 2 tablespoons shredded cheddar cheese

1 tablespoon dried onion flakes

Salt to taste

Black pepper to taste

2 tablespoons lowfat sour cream

3 slices bacon, cooked and crumbled

2 tablespoons chopped fresh chives

  1. Wash the potatoes and pat them dry. Microwave the potatoes on high for 6 to 8 minutes on a microwave-safe plate, until the potatoes are soft when you pierce them with a fork.

  2. Cut the potatoes in half and let them cool for a few minutes. Scoop out the middle of the potatoes and coarsely mash the insides with a potato masher or a fork. Discard the skin.

  3. In a large pot, combine the potatoes, chicken broth, milk, 1/3 cup of the cheese, onion flakes, and salt and pepper. Cook on medium-low, until the soup is warm and the cheese is melted, stirring often. Don’t boil the soup.

  4. Divide the soup into four bowls and top each serving with 1/2 tablespoon cheese and the sour cream, bacon, and chives.

Per serving: Calories 264 (From Fat 98); Fat 11g (Saturated 5g); Cholesterol 28mg; Sodium 695mg; Carbohydrate 29g (Dietary Fiber 2g); Protein 13g.

Creamy Tomato Basil Soup

Prep time: 5 minutes

Cook time: 15 minutes

Yield: 4 servings

28-ounce can crushed tomatoes

10 to 15 fresh basil leaves, finely chopped

2 cups gluten-free chicken or vegetable broth

1-1/2 cups fat-free milk

1/2 teaspoon garlic salt

Black pepper to taste

Gluten-free croutons

  1. In a large uncovered pot, cook the tomatoes, basil, broth, milk, garlic salt, and pepper over medium heat for 10 to 15 minutes.

  2. Top the soup with gluten-free croutons.

Per serving: Calories 142(From Fat 33); Fat 4g (Saturated 1g); Cholesterol 4mg; Sodium 929mg; Carbohydrate 23g (Dietary Fiber 4g); Protein 7g.

Broccoli Cheese Soup

Prep time: 5 minutes

Cook time: 20 minutes

Yield: 4 servings

3 cups lowfat or fat-free milk

1 cup gluten-free chicken broth

12-ounce package frozen broccoli florets

4 ounces Velveeta

1/2 cup shredded Swiss cheese

3/4 teaspoon garlic salt

1/4 teaspoon black pepper

  1. Place the milk, chicken broth, broccoli, Velveeta, Swiss cheese, garlic salt, and pepper in a large pot over medium heat.

    Stir until the cheese is melted. Cook uncovered, stirring occasionally, for 15 minutes, or until the broccoli is tender.

  2. Mash the soup with a potato masher to break up the broccoli a little more.

Per serving: Calories 264 (From Fat 126); Fat 14g (Saturated 9g); Cholesterol 45mg; Sodium 975mg; Carbohydrate 16g (Dietary Fiber 3g); Protein 19g.