Creamy Gluten-Free Soup

Creamy Gluten-Free Soup

Introduction
There’s something deeply comforting about a steaming bowl of creamy soup: the warm, herb-scented steam that fogs your glasses, the silky mouthfeel of coconut milk against the tongue, and the gentle sweetness of slow-cooked carrots and onions. This creamy gluten-free soup sings of quiet afternoons and cozy evenings. Each spoonful feels like a soft blanket—velvety texture, earthy aroma of rosemary and thyme, and a hint of garlic that lingers in the back of your mouth. It’s the kind of recipe that soothes—perfect for a rainy day, an easy weeknight dinner, a baby-warming brunch, or served as a gentle first course at a dinner party.

This recipe is intentionally simple, pantry-friendly, and adaptable: make it in a slow cooker while you work, or speed it up on the stove. Use it as a vegetarian main with beans, or add shredded chicken for more protein. It’s naturally gluten-free and dairy-free (thanks to coconut milk), so it fits many diets without sacrificing the lush, creamy experience we crave.

At a Glance

• Prep time: 15 minutes
• Cook time (slow cooker): Low 6–8 hours / High 3–4 hours
• Total time: 6–8 hours (low) / 3–4 hours (high), plus 15 minutes prep
• Servings: 6 generous bowls
• Difficulty: Easy — beginner-friendly

Nutritional Breakdown
Below are approximate nutrition values per serving (serves 6). These estimates were calculated using USDA FoodData Central for ingredient composition and cross-checked with general guidance from the Mayo Clinic on portioning and dietary considerations. Actual values will vary by brands and optional add-ins (chicken, beans) and by whether you choose full-fat or light coconut milk.

Estimated nutrition per serving (base recipe, no optional add-ins):

• Calories: ~225 kcal
• Protein: ~4 g
• Carbohydrates: ~15 g
  • Dietary fiber: ~3.5 g
  • Sugars: ~8–9 g
• Fat: ~17 g
  • Saturated fat: ~13–14 g (from full‑fat coconut milk)
• Sodium: ~400–700 mg (wide range depending on broth and added salt)

Notes:

• Sodium can vary most dramatically. Use low-sodium vegetable broth and reduce added salt to lower sodium to ~300–400 mg per serving.
• Adding 2 cups cooked shredded chicken raises protein substantially (an extra ~12–15 g protein per serving). Adding a 15-oz can of white beans increases protein and carbs and adds fiber.
• These are estimates for guidance as you plan meals; for precise tracking, input your specific brands/amounts into a nutrition calculator.

Why You’ll Love It
This soup balances comfort and practicality. The richness from coconut milk gives you the indulgent mouthfeel of a creamy chowder without dairy, while the trio of carrots, celery, and onion provides aromatic sweetness and classic depth. It’s also:

• Effortless — toss everything into a slow cooker and walk away.
• Crowd-pleasing — mild but layered flavors that suit kids and adults alike.
• Versatile — transforms into a heartier stew with chicken or beans, or stays light and vegan.
• Seasonally comforting — perfect for cool weather, but bright enough with fresh herbs for spring.

Step-by-Step Instructions

Ingredients (serves 6)

• 4 cups chopped carrots (about 4 medium carrots, ~480 g)
• 2 cups chopped celery (about 4 stalks, ~240 g)
• 1 large yellow onion, chopped (~200 g)
• 4 cloves garlic, minced (~12 g)
• 6 cups low-sodium vegetable broth (about 1440 ml)
• 2 cups full‑fat coconut milk (canned, 480 ml) — or use light coconut milk for lower calories
• 1 teaspoon dried thyme (or 1 tablespoon fresh thyme)
• 1/2 teaspoon dried rosemary (or 1 teaspoon fresh, chopped)
• 1 to 1 1/2 teaspoons kosher salt (start at 1 tsp; adjust to taste)
• 1/2 teaspoon freshly ground black pepper
• Optional add-ins:
  • 2 cups cooked, shredded chicken (for extra protein)
  • 1 (15-oz) can white beans, drained and rinsed (for vegan/plant protein boost)
  • 1 tablespoon olive oil or ghee (for additional richness, optional)
• Garnish: chopped fresh parsley or chives, a drizzle of olive oil or coconut cream

Substitutions

• For a lighter soup, use light coconut milk or reduce coconut milk to 1 cup + 1 cup broth.
• Swap vegetable broth for low-sodium chicken broth if not vegetarian.
• If you prefer a creamier but less saturated-fat profile, blend in plain unsweetened almond milk plus a tablespoon of cornstarch to thicken.

Method (Slow Cooker)

1. Prepare the vegetables: chop carrots, celery, and onion; mince garlic. If using optional olive oil, toss vegetables with oil in a bowl.
2. In a slow cooker, add chopped carrots, celery, onion, minced garlic, and any optional add-ins (shredded chicken or beans).
3. Pour in the vegetable broth and coconut milk. Add thyme, rosemary, salt, and black pepper. Stir to combine.
4. Cook on low for 6–8 hours or high for 3–4 hours, until vegetables are tender (carrots should be fork‑tender).
5. For a creamy, silky texture: use an immersion blender and blend directly in the pot until smooth, or carefully transfer batches to a blender and purée until smooth. If you prefer a chunky soup, blend only half and stir it back in.
6. Taste and adjust seasoning (salt, pepper, herbs). Reheat gently if needed and serve hot, garnished with fresh parsley or chives.

Practical tips:

• Avoid over-blending if you want some texture—pulse briefly or only blend half the soup.
• If the soup is too thick after blending, add 1/4 cup of broth at a time until desired consistency.
• If too thin, simmer uncovered on the stovetop for 10–15 minutes to reduce and thicken.
• Check doneness by piercing a carrot—when it falls apart with a fork, it’s ready.

Best Pairings

• Serve with warm gluten-free bread, corn muffins, or crisp gluten-free crackers.
• For a lighter meal: a simple mixed-green salad with lemon vinaigrette and a cup of herbal tea.
• For a heartier bowl: top with shredded roasted chicken, a scoop of cooked quinoa, or toasted chickpeas for crunch.
• Drinks: pair with a light white wine (e.g., Sauvignon Blanc) or a soothing ginger tea for added warmth.
• Presentation tip: drizzle a little coconut cream or olive oil in a spiral and sprinkle chopped herbs for an inviting finish.

Storing Leftovers

• Room temperature: Do not leave the soup at room temperature for more than 2 hours (per food-safety guidelines); discard if left out longer.
• Refrigerator: Store in airtight containers for 3–4 days. Reheat gently on the stove or in the microwave, stirring occasionally.
• Freezer: Freeze in airtight containers or heavy-duty freezer bags for up to 3 months. Thaw overnight in the fridge before reheating. Note: texture may change slightly after freezing; a quick whisk while reheating restores creaminess.

Chef’s Advice

• Best coconut milk choice: for the creamiest mouthfeel, use full‑fat canned coconut milk. If you’re watching saturated fat, choose light coconut milk and add 1 tablespoon cornstarch mixed with cold water as a thickener.
• Herb timing: add dried herbs at the start for built-in depth, and finish with fresh herbs to brighten the bowl.
• Don’t oversalt early: with slow cooking, flavors concentrate; season toward the end and taste.
• Texture control: blend half the soup for a balance of creaminess and body; this keeps some vegetable texture and makes the soup feel more substantial.

Creative Twists

1. Thai-inspired twist: add 1 tablespoon red curry paste and a squeeze of lime at the end; finish with cilantro and thinly sliced red chili.
2. Smoky roasted version: roast the carrots and onions at 425°F until charred, then proceed with the recipe for deeper, caramelized flavor. Add a pinch of smoked paprika.
3. White bean & lemon (vegan): add a drained can of cannellini beans before cooking for extra protein; finish with lemon zest and juice to brighten.
4. Chicken & herb: add 2 cups shredded rotisserie chicken for a protein-packed lunch; fold in fresh tarragon or basil for a different herb profile.

Frequently Asked Questions
Q: Can I make this on the stovetop instead of a slow cooker?
A: Yes. Sauté the onions, carrots, and celery in 1 tablespoon olive oil over medium heat for 6–8 minutes, add garlic and herbs for 1 minute, then add broth and simmer 25–30 minutes until vegetables are tender. Stir in coconut milk and blend as desired.

Q: Is this soup truly gluten-free?
A: The core ingredients are naturally gluten-free. Ensure your vegetable broth and any added seasonings or canned goods are labeled gluten-free to avoid cross-contamination.

Q: My soup is too thin after blending. How can I thicken it?
A: Simmer uncovered to reduce liquid, or make a slurry of 1 tablespoon cornstarch + 2 tablespoons cold water, whisk into hot soup, and simmer until thickened. Alternatively, blend in a small cooked potato or extra beans.

Q: Can I make this nut-free?
A: Yes. Coconut is a fruit, not a tree nut; however, if you have a tree-nut allergy and avoidance is recommended by your doctor, confirm with your allergist. For a nut- and coconut-free version, use a dairy-free alternative like oat milk blended with a tablespoon of neutral oil and a little cornstarch to thicken.

Q: How can I boost protein without adding meat?
A: Stir in cooked white beans or lentils before blending, or top each bowl with toasted pumpkin seeds or a scoop of cooked quinoa.

Conclusion

Give this creamy gluten-free soup a try the next time you want something soothing, simple, and adaptable—then share a photo or note about how you personalized it. If you’d like inspiration for dairy-free, gluten-free variations with chicken, see Creamy Chicken Soup (Dairy-Free, Gluten-Free) • Heal Me Delicious for a related approach. For another take on a gluten-free cream-of-chicken style soup and tips on thickening without gluten, check out Gluten-Free Cream of Chicken Soup – Mama Knows Gluten Free.

If you make this, tell me what substitutions you tried—did you go for beans, chicken, or a Thai twist? I’d love to hear how it turned out.

Creamy Gluten-Free Soup

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• Author: recipechangegmail-com
• Total Time: 195 minutes
• Yield: 6 servings 1x
• Diet: Gluten-Free, Dairy-Free, Vegetarian

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Description

A soothing, creamy, and gluten-free soup made with coconut milk, carrots, and aromatics for a cozy meal.

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Ingredients

Scale 1x2x3x

• 4 cups chopped carrots (about 4 medium carrots, ~480 g)
• 2 cups chopped celery (about 4 stalks, ~240 g)
• 1 large yellow onion, chopped (~200 g)
• 4 cloves garlic, minced (~12 g)
• 6 cups low-sodium vegetable broth (about 1440 ml)
• 2 cups full-fat coconut milk (canned, 480 ml)
• 1 teaspoon dried thyme (or 1 tablespoon fresh thyme)
• 1/2 teaspoon dried rosemary (or 1 teaspoon fresh, chopped)
• 1 to 1 1/2 teaspoons kosher salt (start at 1 tsp; adjust to taste)
• 1/2 teaspoon freshly ground black pepper
• Optional: 2 cups cooked, shredded chicken
• Optional: 1 (15-oz) can white beans, drained and rinsed
• Optional: 1 tablespoon olive oil or ghee

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Instructions

1. Chop the carrots, celery, and onion; mince the garlic. If using optional olive oil, toss vegetables with oil in a bowl.
2. Add chopped vegetables and any optional add-ins to the slow cooker.
3. Pour in vegetable broth and coconut milk. Add thyme, rosemary, salt, and black pepper. Stir to combine.
4. Cook on low for 6–8 hours or high for 3–4 hours until vegetables are tender.
5. For a creamy texture, blend the soup using an immersion blender until smooth, or blend batches in a regular blender if desired.
6. Taste and adjust seasoning, then serve hot, garnished with fresh parsley or chives.

Notes

Use low-sodium vegetable broth to manage sodium levels. To thicken, simmer uncovered or add a cornstarch slurry if too thin.

• Prep Time: 15 minutes
• Cook Time: 180 minutes
• Category: Soup
• Method: Slow Cooking
• Cuisine: American

Nutrition

• Serving Size: 1 bowl
• Calories: 225
• Sugar: 8g
• Sodium: 400mg
• Fat: 17g
• Saturated Fat: 14g
• Unsaturated Fat: 3g
• Trans Fat: 0g
• Carbohydrates: 15g
• Fiber: 3.5g
• Protein: 4g
• Cholesterol: 0mg