Gluten Free Soups Recipes

Pumpkin Curry Soup

Pumpkin Curry Soup photo
Pumpkin Curry Soup
photo by recipe author

Servings: 4
Preparation Time: 30 minutes

1. Heat the oil in a heavy soup pan, medium-low heat.

2. Add the curry, ginger, cumin and red pepper flakes.

3. Stir for a couple of minutes while the seasonings roast and become fragrant. Do not walk away! They can burn in a flash and you will have to start over. Add the garlic and stir for a moment. Do not let the garlic brown. The flavor will overpower this delicate soup if you do.

4. Pour the soup stock into the spice mixture and stir well. Loosen anything that may be sticking to the bottom of the pot.

5. Put the pumpkin puree in the blender and add the soup stock. It should just fit. Blend well.

6. Warm the coconut milk in the soup pan and then add the blended pumpkin and soup stock. Salt with fish sauce or sea salt according to your own taste.

7. Serve with a sprinkling of finely minced cilantro on the top. The green of the cilantro sparkles against the orange hue of the soup. It also adds a subtle earthy quality.

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

Recipe submitted by Amanda, Hot Springs, CA

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Thai Chicken Coconut Soup II

Thai Chicken Coconut Soup II photo
Thai Chicken Coconut Soup II
photo by recipe author

Servings: 6-8
Preparation Time: 15 minutes

  • 1 pound chicken breast, cut into small chunks (you can use any kind of chicken you have on hand)
  • 1 small sweet onion, chopped
  • coconut oil
  • 3 large carrots, chopped
  • 1 tablespoon chopped garlic
  • 1 tablespoon chopped ginger
  • 1/2 tablespoon of red pepper flakes (more or less depending on your heat tolerance)
  • 1 quart chicken broth, preferably homemade
  • 2 cups shredded chard or other greens
  • 1/2 cup cilantro, chopped
  • 1 lemon, juiced
  • 1 bunch green onions, chopped
  • 14 oz organic coconut milk*
  • salt to taste

In a large soup pot, brown the chicken and onions in a couple tablespoons of coconut oil. When the chicken is cooked through, add the chopped green onion, carrots and garlic. Sauté for 5 minutes. Add the ginger, red pepper flakes, and chicken broth.

Bring the soup to a gentle boil, reduce heat and let simmer, covered, for 20-30 minutes. Test the carrots for tenderness. Add chard, cilantro, lemon juice, green onions, and coconut milk. Continue cooking for about 10 minutes. Check for salt and adjust accordingly.

Note: Adjust the ginger and red pepper flakes to taste, depending on your spice tolerance level.

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

Recipe submitted by Jessica, Denver, CO

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Chicken Broth

Chicken broth is super simple to make. You throw everything into a pot of water and simmer simmer simmer simmer and….simmer. The video will show you how.

Experimenting with different herbs and spices is allowed. Be my guest. Turning the stove to high and walking away from the pot for a long time is not. Don’t do it. (Meaning: the broth may decide to overflow and create a lovely mess on your kitchen floor).

The special thing about Tropical Traditions’ chicken bones is, it’ll give you a chicken broth unlike any other. The chickens are raised on cocofeed, and have absolutely no soy in their diet. Not only that, but the bones make a superb broth (or stock, if you decided to try that instead). When you cool it off, it turns into a thick gelatin. That’s the mark of a very, very good, high quality broth/stock.

Another plus: you can reuse the bones twice. Yes! Twice! Just discard the veggies and stuff (just pour it all through a strainer) and reuse only the bones and follow the recipe as is again.

Have fun!

Chicken Broth

 Chicken Broth Recipe Photo
Chicken Broth Recipe
Prepared by Marianita Shilhavy, Photo by Jeremiah Shilhavy

Preparation Time: 5 minutes
Servings: approximately 2 1/2 quarts broth

  • 1 package chicken bones
  • 4 cloves garlic, peeled and crushed
  • 1 medium onion, peeled and quartered
  • 3 stalks celery, cut into pieces
  • 2 medium size carrots, cut into pieces
  • 6 whole peppercorn or 2 long peppercorns
  • 1 sprig fresh rosemary
  • 1/2 teaspoon thyme
  • 1 teaspoon salt
  • 3 quarts water

Place all the ingredients in a large soup kettle and bring to a boil. Reduce heat and simmer for about 3 hours.

Cool and strain broth, discarding the seasoning and vegetables.

Store the broth in a glass container, put in the refrigerator till it is ready for use.

Note: You can reuse the chicken bones a second time after discarding the vegetables. Follow recipe as usual for the second batch.

Recipe courtesy Marianita Shilhavy


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Thai Chicken Coconut Soup

Thai Chicken Coconut Soup photo
Thai Chicken Coconut Soup
photo by recipe author

Preparation Time: 30 minutes
Servings: 4-6

Chop onions, mushrooms, corn, and bamboo shoots into bite sized pieces. Chop chicken into bite sized pieces and fry in coconut oil in a large saucepan until cooked. Add onions and mushrooms and sauté for 2 minutes.

Add remaining ingredients and bring to a boil. Simmer for 15 minutes.

Recipe submitted by Sharla, Nampa, ID

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Winter Squash Soup

Winter Squash Soup photo
Winter Squash Soup
photo by recipe author

Servings: 4
Preparation Time: 30 minutes

  • 1 lb butternut squash, peeled and cubed
  • 1 cup red lentils soaked and drained
  • 1 Roma tomato, diced
  • 1/2 cup shredded coconut
  • 1/2 teaspoon curry powder
  • 1/2 teaspoon cumin
  • 1/4 cup minced onion
  • 1/4 cup diced red pepper
  • 4 cups water, add more if needed
  • 2 tablespoons coconut oil
  • 1 teaspoon ground mustard
  • 1/4 teaspoon crushed red pepper
  • 1 minced garlic clove
  • 1 1/2 teaspoons kosher salt
  • 1 tablespoon honey
  • 1 lemon, juiced
  • 1/2 cup minced cilantro

In a large soup pot, combine the squash, lentils, tomato, coconut, curry, cumin, onion, red pepper and enough water to cover. Bring to a boil and reduce to low and simmer for 20 min. covered. Remove the cover and simmer another 10 min.

To temper:

In a small skillet, warm the coconut oil until hot. Add the mustard, red pepper flakes, garlic and salt. Stir the and cook for 10 seconds. Then put a ladle full of soup into the skillet. It will sizzle. Stir and add the contents of the skillet to the soup and stir. Finish with the honey, lemon juice and cilantro. Stir and serve.

Recipe submitted by Kim, OH

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Egg Drop Soup with Coconut Oil

Egg Drop Soup with Coconut Oil recipe photo
Egg Drop Soup with Coconut Oil
Prepared by Sarah Shilhavy, Photo by Jeremiah Shilhavy

Servings: 5 Preparation Time: 5 minutes

Pour chicken stock, water and ground ginger into a medium sized pot. Heat until hot but not yet simmering. Add a little water to the cornstarch to make a slurry and stir into the stock. Bring stock to a simmer, stirring constantly until it has thickened slightly.

Drizzle the beaten eggs into the gently simmering soup with a fork. Push cooked egg aside as you drizzle more in. Towards the end you can just slowly pour the rest of eggs into the soup.

Season the soup with a little soy sauce (or salt) to taste and stir in coconut oil. Serve and enjoy!

Recipe courtesy Sarah Shilhavy

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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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Southwestern Black Bean Soup


  • 2 tablespoons Virgin Coconut oil
  • 1 large onion, chopped
  • 3 garlic cloves, minced
  • 6 cups water
  • 2 cups black beans, soaked over night and drained or three
  • 15-ounce cans black beans, drained
  • 1 cup fresh corn kernels, cut off the cob, or frozen corn
  • 1 4 1/2-ounce can diced green chilies or 2 tablespoons diced fresh mild green chili
  • 1/4 cup chopped cilantro
  • 2 tablespoons tomato paste
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 1/2 teaspoon chili powder
  • Pinch freshly ground pepper
  • 1 teaspoon Himalayan salt

Garnish Options

  • Chopped cilantro
  • Minced onion
  • Plain yogurt or sour cream

1. In a large soup pot or Dutch oven, melt the coconut oil. Add the onion and garlic and sauté until tender. Add the water and the beans and bring to a boil. Reduce the heat and simmer, covered, for 1 1/2 hours or until the beans are tender. (If using canned beans, simmer for 30 minutes.)

2. Stir in the corn, chilies, cilantro, tomato paste, cumin, oregano, chili powder, and black pepper, and simmer, uncovered, for 30 minutes, or until the soup is somewhat thickened. The longer it simmers, the thicker the soup will be. You may want to pour half or all the soup in a blender and puree, depending on taste. This will thicken the soup quickly and give it a nice, creamy consistency. Or, you may want to hold the corn until the soup is pureed, and then add. Add the salt at the very end and stir.

3. Pour the soup into bowls and top with your favorite garnishes.

Makes 4-6 servings.