Gluten Free Soup Coconut Flour Recipes

Thyme for Mushroom Stew

Thyme for Mushroom Stew
Thyme for Mushroom Stew
photo by recipe author


Servings: 4
Preparation Time: 25-30 minutes

  • 1 pound mixed mushrooms, sliced (tough portion of stems removed)
  • 1/4 cup coconut oil
  • 2 medium onions, chopped
  • 4 cloves garlic, minced
  • handful fresh thyme, leaves picked
  • 1 cup beef broth
  • 1 cup coconut milk
  • 2 green onions, chopped
  • salt and freshly ground black pepper, to taste
  • 1 whole lemon, sliced, for serving

Rinse and pat dry the mushrooms before slicing. Set aside.

In a large pot, on medium heat, melt the coconut oil. Add the onions and garlic to the pot and cook until soft, about 7 minutes.

Now add the mushrooms, sea salt and freshly ground black pepper, to taste. Cook mushrooms until soft.

Pour in the coconut milk and beef broth and whisk well. Allow to simmer for a few minutes and then toss in the thyme and green onions.

Serve with fresh slices of lemon to squeeze into the stew, if desired, this tangy pop of citrus brings the flavors forward.

Recipe and photo by Orissa. Submit your recipes and photos here for a chance to win $50!

Gluten Free Winter-Thyme Satisfying Soup

Gluten Free Winter-Thyme Satisfying Soup
Gluten Free Winter-Thyme Satisfying Soup
photo by recipe author


Servings: 10-12
Preparation Time: Approximately 1 hour

  • 5-7 cups hard winter squash – precooked in oven, scooped from skin, well blended
  • 2 cups purified water
  • 1/2 cup coconut flour
  • 2 onions, finely diced
  • 2 tablespoons virgin coconut oil
  • 2 tablespoons grass-fed butter
  • 2 teaspoons thyme
  • 2 teaspoons ginger (ground, grated, diced, or juiced)
  • 2 cups coconut cream concentrate or organic 1/2 & 1/2 or heavy cream from grass-fed cows may be substituted
  • 1 1/2 teaspoons ground black pepper
  • 2-3 tablespoons salt
  • 1/4 cup organic fermented soy sauce
  • organic cheddar cheese from grass-fed cows, optional

Place squash in a large pot and set aside.

Whisk together coconut flour and the 2 cups of water; set aside.

Sauté the diced onions with the thyme and ginger in the oils until clear and tender. Cool slightly.

Combine the coconut cream concentrate, black pepper, salt, and fermented soy sauce with the squash, onions, and flour/water mix in the pot.

Heat to just under a boil and simmer 20 minutes.

Add coconut cream concentrate and optional cheese.

Bring back to serving temperature.

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Intense Mushroom Coconut Soup

Intense Mushroom Coconut Soup Recipe photo
Intense Mushroom Coconut Soup Recipe
photo by recipe author

If you are serving to family, let them remove the 3 bay leaves as they find them in the soup. The flavors will be subtle and complex, with a predominance of mushroom, and a hint of coconut. This is on the permanent soup list for a meal at our house.

Servings: 3
Preparation Time: 30-40 minutes

  • 4 cups boiling water
  • 2 bouillon cubes: one vegetable and one chicken flavor (or fresh soup stock)
  • 8 ounces chopped fresh mushrooms
  • 3 tablespoons virgin coconut oil
  • 1 medium onion, diced
  • 2 tablespoons thyme
  • 3 bay leaves
  • 5 large cloves garlic, minced
  • 1/4 cup white wine
  • 1 1/2 cups coconut milk (*made from dried coconut for flavor)
  • 1 teaspoon Himalayan salt (to taste)
  • 2 teaspoons fresh grind black pepper (to taste)
  • 2 tablespoons Thai fish sauce
  • Garnish chopped cucumber and celery leaves

Boil 4 cups water in a medium pot and add the bouillon cubes until they dissolve, or use stock.

While you are waiting for the water to boil and the cubes to dissolve, finely chop your mushrooms, then add them to the stock and set this aside for 20 minutes.

Sauté the chopped onion in the coconut oil in a heavy bottom soup pot for 6 minutes or until the onions are transparent and golden.

After 20 minutes, strain the mushrooms from the bouillon liquid and reserve the liquid. Add the strained mushrooms to the sautéed onions. Add the thyme. Sauté for another 6 minutes or until tender.

Add the bay leaves, minced garlic and white wine, heating for another minute.

For thickener: Take 1/2 cup of reserved broth (which has cooled a little by now) and put into a clean jar with 1/3 cup whole wheat flour (or a few tablespoons of corn starch for gluten free) and 2 tablespoons of Thai fish sauce. Put the lid on, and shake to mix.

Add the rest of the broth and the cup coconut milk to the mushroom mix, heat to simmer. Thicken by drizzling in the wheat and fish sauce mix from the jar, simmer and stir about 3 minutes until it thickens slightly. Salt and pepper to taste. Let the flavors blend for another 10 minutes if you can wait, remove the bay leaves, then heat and serve. Garnish with a mound of chopped cucumber and celery leaves if desired.

* For the freshest coconut milk make homemade coconut milk. (See video at this link.)

Recipe submitted by Karen, Fraser, MI

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Gluten Free Creamy Coconut Lentil Soup

Gluten Free Creamy Coconut Lentil Soup photo
Gluten Free Creamy Coconut Lentil Soup
photo by recipe author

Servings: 4-6
Preparation Time: 15 minutes

  • 1 1/2 cups lentils, soaked
  • 1 quart chicken stock (homemade if possible)
  • 14 oz coconut milk*
  • 2 tablespoons coconut oil
  • 1 large sweet onion, chopped
  • 1 tablespoon garlic crushed
  • 1-3 tablespoons fresh ginger, minced
  • 1/2 teaspoon – 1 tablespoon crushed red chili flakes
  • 1 teaspoon cumin
  • 1 teaspoon coriander
  • 1/4 teaspoon salt
  • 1 organic yellow pepper, chopped
  • 1 organic orange pepper, chopped
  • 1 organic red pepper, chopped
  • 4 cups diced tomatoes
  • 1 cup tomato juice/sauce
  • 1 lemon, juiced
  • 1 bunch cilantro, chopped

First, soak your lentils in warm water with a couple tablespoons of apple cider vinegar for 6-8 hours. Once they have been soaked, pour off the water and rinse the lentils well.

In a large pot, add the lentils and cover with 3-4 inches of water. Bring to a boil and simmer for 30 minutes. Skim off any foam that rises to the top. Remove from heat, pour off the water and rinse well.

Place the lentils back in the soup pot. Add the chicken stock, coconut milk, coconut oil, onion, garlic, ginger and spices to the lentils and bring to a simmer. Reduce heat to low and simmer for 1 hour, stirring occasionally. Check for seasoning and add the peppers and tomatoes. Adjust the seasoning as needed. Check the lentils for tenderness. Cover and let the soup continue to cook over very low heat. Total cooking time will vary, depending on your altitude – between 2-4 hours is average. Once the lentils are tender, remove from heat and stir in 1/2 of the bunch of chopped cilantro and lemon juice. Save the rest of the cilantro for serving.

Another method to cook this soup is in the crock pot. Follow the step for cooking the lentils the initial 30 minutes, skimming off the foam, and rinsing again. Then, once that is done, place all of the ingredients in your crock pot and cook on low for 4-8 hours or until the lentils are tender. The amount of time will depend on your crock pot and altitude.

* For the freshest coconut milk make homemade coconut milk. (See video at this link.)

Recipe submitted by Jessica, Denver, CO

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Gluten-Free Sweet Potato Soup

Gluten-free Sweet Potato Soup recipe photo

Gluten-free Sweet Potato Soup Prepared by Sarah Shilhavy, Photo by Jeremiah Shilhavy


Servings: 4
Preparation Time: 5 minutes

In a heavy saucepan, over medium-low heat, cook the coconut flour and virgin coconut oil, stirring constantly until the roux turns a light caramel color. Add the chicken broth, bring to a boil, and then lower to a simmer. Stir in the sweet potatoes and spices. Bring to a simmer again and cook for 5 minutes more.


In a blender, puree the soup in batches (or all at once if blend pitcher is big enough) and return to saucepan (or use a hand blender). Add the milk and gently reheat the soup. Season with salt and pepper and serve.


* You could use rice, almond, or coconut milk to make soup dairy-free. For coconut milk make homemade coconut milk or use 1 teaspoon of coconut cream concentrate for every 6-8 oz of water for coconut cream milk. Mix together and use as directed.


Recipe submitted by Sherri, Avon, IN


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Cream of Cauliflower Soup

example photo shown

  • 2 tablespoons coconut oil
  • 2 tablespoons coconut flour
  • 16 oz rice milk
  • 14 oz coconut milk*
  • 1/4 teaspoon turmeric
  • 1 teaspoon Dijon mustard
  • 1 teaspoon Himalayan salt
  • 1/8 teaspoon ground black pepper
  • 1 head of cauliflower, steamed and drained
  • 2 tablespoons nutritional yeast, optional
  • Shredded parmesan cheese, to taste
  • Tamari sauce (optional)

Place the coconut oil in a medium sized saucepan, over medium heat. When melted, add coconut flour and stir until lightly browned. Add rice milk and stir. Stir in coconut milk.

When those ingredients are warm, stir in the salt, pepper, turmeric, and mustard, and mix until well combined.

Cut steamed cauliflower into small chunks and add to soup pot. Stir frequently and when all is very hot, lower the temperature to medium low, and add in the parmesan cheese and tamari to taste.

When ready to serve, top with nutritional yeast (if desired), and have a feast.

*Use 1 teaspoon of coconut cream concentrate for every 6-8 oz of water for coconut cream milk. Mix together and use as directed.

Recipe submitted by Ameena, Worcester, MA

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