Gluten Free/Dairy Free Soup Round Up!

Gluten Free and Dairy Free Soup Recipe Round Up!

Although it is March and the official days of spring are soon to come here in Oregon, it has been raining a lot and it's been a bit chilly. To me that signals the need for a lot of hot, delicious and healthy soup! 

Here I have gathered for you four of my best soup recipes- all gluten free and dairy free. They are all amazing and are great paired with some gluten free cornbread and a hearty salad or hot vegetable. 

I hope that you enjoy making one of these soups! Make sure to comment below on your favorite soup. 

Mexican Chicken Albondiga Soup with Pinto Beans

1 cup dry pinto beans, soaked & cooked in chicken broth or 1 cup canned pinto beans, rinsed and drained

6 ounces ground chicken (3/4 cup) 

1/2 cup cooked and cooled brown rice

3 tablespoons mild canned green chilis, chopped + extra for the soup (one small can) 

1 teaspoon garlic powder

1 teaspoon chili powder

1 teaspoon cumin

2 garlic cloves, minced

1 large egg

kosher salt, ground pepper

olive oil

5 + cups chicken broth + water

1 leek, (white and light green parts only, chopped finely)

2 garlic cloves, minced

1/2 cup cooked brown rice + cooked pinto beans from above

1/2 cup peeled and finely chopped carrots

1 cup (packed) baby spinach

Note: Use these seasonings according to your taste. I use about 1 teaspoon each of the garlic powder, chili powder, cumin and kosher salt. But, adjust according to how spicy you like your soup. 

garlic powder

chili powder


kosher salt

ground pepper

1.  Prepare the beans: If you are cooking your pinto beans from scratch from dry beans: Soak the cup of beans overnight in a bowl with water covering the beans. Store in the refrigerator. In the morning, drain the beans and place them in a large saucepan. Add in enough chicken broth to cover over the beans. Bring the mixture to a boil. Then, lower the heat to a simmer and cook for 2-3 hours, or until the beans are tender. Set the beans aside. 

2. Make the meatballs: In a medium bowl, combine the ground chicken, spices, rice, egg, green chilis, 3/4 teaspoon salt and 1/4 teaspoon pepper. Form small to medium meatballs. Heat oil in an electric skillet, then brown the meatballs on both sides. They will finish cooking in the soup. 

3. Add olive oil to a large saucepan. Heat the oil. Then, add the leeks. Cook, stirring often until the leeks begin to soften. Add the minced garlic, cook for about a minute. Add the chicken broth and 2 cups of water. Stir in the cooked rice, carrots and beans. Add in the extra garlic powder, chili powder, cumin, salt and pepper. Season according to your own taste.  Bring the mixture to a boil. Simmer for about 8 minutes. Add the meatballs to the soup and the extra green chilis from the can. Simmer for about 3 minutes until the carrots are cooked through. Add in the baby spinach and cook until wilted.


Mom's Mulligatawny Soup: 

Makes 6 servings

2 1/2 to 3 pound cut up chicken

4 cups water

1 1/2 teaspoons kosher salt

1+ teaspoons curry powder (I like to add extra towards the end of cooking) 

1 teaspoon lemon juice

1/8 teaspoon ground cloves

2 cinnamon sticks

1/8 teaspoon mace

1/2 cup chopped onion

2 tablespoons coconut oil

2 tablespoons gluten free flour mix

2 medium tomatoes, chopped

1 large apple, chopped

1 medium carrot, chopped

1 green pepper, chopped into 1/2 inch slices

1 cup brown rice, cooked (optional) 

1. Remove the excess fat from the chicken. Heat the chicken, giblets (except liver), neck, water, salt, curry powder, lemon juice, and spices (including the cinnamon sticks)  to boiling in a large Dutch oven. Then, reduce the heat. Cover and simmer until the thickest pieces of chicken are done- about 45 minutes. Remove the cinnamon sticks from the mixture.

2. Remove chicken from the broth; cool the chicken just until cool enough to handle with your hands, about 10 minutes. Remove the meat of the chicken from the bones and the skin; cut into bite size pieces. Skim the extra fat from the broth. Add enough water to the broth to measure 4 cups. 

3. Cook and stir onion in the coconut oil in the Dutch oven until the onions are tender; remove from the heat. Stir in the gluten free flour mix. Gradually, stir in the chicken broth. Add the chicken, tomatoes, apple, carrot and green pepper. You may also add the optional cooked brown rice at this time. Heat to boiling, then reduce heat. Cover and simmer the soup until the carrots are tender, about 10 minutes. 

I like to adjust the seasonings at the end, make sure there is enough salt and pepper. Also, I like to add a bit of extra curry powder at the end as well. 


Roasted Corn and Potato Red Chili Soup: 

1-2 tablespoons olive oil

1 onion, diced

3 cloves garlic, finely chopped

1 yellow bell pepper, seeded and diced

3 yukon gold potatoes, peeled and diced

6 cups vegetable broth or stock, boiling or very hot

2 cups water

1/2 teaspoon cumin

3 cups corn, roasted (see below) 

2 dried chilis, (ancho or guajillo)  seeded and soaked in hot water for 10 minutes

1 tablespoon lemon juice

kosher salt

fresh ground pepper

chili powder

1. Place seeded dried chilis in a bowl and pour boiling water over them to soak. Let them soak at least 10 minutes.

2. Heat the oven to 400F. On one sheet pan, place the potato pieces. On another sheet pan, place the corn kernals. Drizzle olive oil over the potatoes and the corn. Shake some chili powder and a little kosher salt over each. Let these roast in the oven for 10-15 minutes. Set aside.

3. Place the olive oil in a large Dutch oven over medium heat. Saute the onion, garlic, and yellow pepper in the oil until wilted, about 5 minutes. Add the boiling vegetable broth, water cumin and salt to taste. The broth may have some salt added, so adjust accordingly. 

4. Drain the soaked chilis. Place them in a the jar of a blender. Add in half of the roasted potatoes and half of the corn. Then, add in a cup or so of the soup mixture on the stove. Blend until fairly smooth. Press the mixture through a fine mesh sieve into a bowl. 

5. Add the blended chili mixture to the soup on the stove and also add in the remaining roasted potatoes and corn. Heat to combine. Serve in bowls with brown rice and extra roasted vegetables on the side. 


Trista's Favorite Chili

Makes about 12+ servings

2 pounds grass fed organic beef

1 29-ounce can tomato sauce

1 29-ounce can kidney beans, drained and rinsed

1 29-ounce can pinto beans, drained and rinsed

1 6-ounce can tomato paste

1 4-ounce can mild green chilies

1 cup diced onions (or one whole onion, diced)

4 stalks celery, diced

4 medium fresh tomatoes, diced

3 cloves garlic, pressed

1 teaspoon onion salt

1 teaspoon sea salt

1 teaspoon cumin

1-2 tablespoons chili powder

1 1/2 teaspoons fresh ground black pepper

1 cup water

1. Brown the ground beef in a large pot over medium heat. 

2. Drain off any excess fat, but the beef will likely be quite lean. 

3. Add all of the remaining ingredients. 

4. Cook over medium-high heat until the chili simmers. Turn the heat down to a low simmer. 

5. Cook for 2-3 hours, stirring every 15-20 minutes. 

6. Take off the stove and let the chili  rest for about 15 minutes before serving. 


Trista Ainsworth

I am a professional organizer and decluttering expert. I help clients create more peace, joy and freedom in the spaces in their homes and businesses.