While in the kitchen at school the other day, a colleague proudly presented his lunch… a gluten and dairy free minestrone soup! Of course, I took a look and had to ask how he made it. He gladly is sharing the recipe for all of you! It looked delicious, smelled scrumptious, and served for several meals. Hope you enjoy! Thanks Robert
- 2tsp. olive oil
- 1 zucchini squash
- 1 yellow squash
- 1 yellow onion
- 1 green bell pepper
- 4 cloves garlic
- 16-oz portabella mushrooms
- 2 heads kale [parboiled – kale should be soaked, ripped into pieces, and parboiled to make more tender]
- 16-oz can garbanzo beans
- 16-oz can black beans
- 16-oz can pinto beans
- 16-oz can crushed tomatoes
- 32-oz bottle Reduced Sodium V8
- 1 bunch fresh, flat-leaf parsley
- Salt and pepper, to taste
- ¼ c. fresh cilantro [optional]
- 1/8 tsp. cayenne [optional]
- 1 tbsp. ground cumin [optional]
- In a stockpot at medium-high heat, sauté olive oil, zucchini, yellow squash, onion, pepper, mushrooms, and garlic.
- When the vegetables soften, add the kale, beans, and crushed tomatoes.
- Add the V8 slowly, in several additions. Cover and simmer for 20 minutes.
- Add the parsley, salt and pepper to taste, and other optional spices.
- Cover and simmer for 10 more minutes.
For a heartier stew, add 1.5 cups cooked rice with the V8. The rice will absorb much of the liquid, giving the meal a heavier consistency.
Here is a recipe that my mom made over the holidays. It is often hard to find soup that is gluten and dairy free, but she did it! It was a great appetizer to our holiday meal, and served as great leftovers whenever we wanted a snack later on in the week. I know that it looks long, but well worth the effort! My mom and I were amazed at the idea to grind up dried mushrooms and use them as a spice in the soup..genius!
Wild Rice and Mushroom Soup
(adapted from Cooks Illustrated)
- ½ oz dried shiitake mushrooms, rinsed
- 4 ¼ cups water
- 1 sprig fresh thyme
- 1 bay leaf
- 1 garlic clove, peeled
- 4 garlic cloves, peeled & minced
- salt & pepper
- ¼ teaspoon baking soda
- 1 cup wild rice
- 4 tablespoons vegan butter
- 1 lb cremini or white mushrooms, trimmed & sliced ¼ “ thick
- 1 onion, chopped fine
- 1 teaspoon tomato paste
- 2/3 cup dry sherry
- 4 cups low-sodium gluten-free chicken broth
- 1 tablespoon gluten-free soy sauce
- ¼ cup cornstarch
- ½ cup coconut creamer
- ¼ cup chives, minced
- ¼ teaspoon lemon zest
- Preheat oven to 325 degrees.
- Grind dried mushrooms in spice grinder or coffee bean grinder to a powder, or reconstitute in ¼ cup warm water until soft and finely mince.
- Bring 4 cups water, thyme sprig, bay leaf, peeled garlic clove, ¾ teaspoon salt and ¼ teaspoon baking soda to a boil in medium saucepan.
- Add wild rice and return to boil. Cover and place in oven.
- Bake until tender, @45 minutes.
- Strain rice through fine mesh strainer set in 4 cup measuring cup. Discard thyme sprig, bay leaf and garlic. Add enough water to strained liquid to measure 3 cups.
- Melt butter in Dutch oven. Add cremini or white mushrooms, onion, minced garlic, tomato paste, ¾ teaspoon salt and 1 teaspoon pepper.
- Cook until vegetables are browned, stirring occasionally, about 15 minutes.
- Add sherry, scraping up browned frond on bottom of pot.
- Cook until almost reduced, about 2 minutes.
- Add ground or reconstituted shiitake mushrooms, reserved rice liquid, chicken broth and soy sauce.
- Bring to boil, and then reduce heat and simmer, covered, until mushrooms and onions are tender, about 20 minutes.
- Whisk cornstarch and ¼ cup water in small bowl.
- Stir cornstarch into soup.
- Simmer soup until thickened, about 2 minutes.
- Remove pot from heat, stir in rice, coconut creamer, chives, lemon zest and salt&pepper to taste.
- Cover and let stand 20 minutes before serving.
Happy Allergy Free Eating!
I’ve come across a few blog-worthy snacks lately that I wanted to share. Not sure if they are new to the market, but they are new to me! Hope you enjoy.
I do love my coconut yogurt, but it does have a high fat content, so I don’t eat it everyday. Then I found a lactose free Yoplait yogurt! And it is 99% fat free. I really enjoyed this, especially since there was no fruit on the bottom . And I didn’t have any reaction to it. In the shopping cart for next week…
You’d be amazed at how hard it is to find gluten free soup. I did find this Wolfgang Puck version, and it was really good! I would definitely buy this again.
I’ve been pumping up my workouts lately, and I hear that coconut water is good for hydration. However, I really don’t like the taste of coconut water itself. So I found this Sobe vitamin water that has coconut water in it… there are three different flavors, all equally delicious.
And then I found DARK CHOCOLATE coconut water… and I fell in love. It tastes like chocolate milk! And it’s fine print says its dairy free. This will definitely become a workout staple.
Happy Allergy Free Snacking!
This time of year is perfect for making homemade soup. Soup out of a can can be great in a pinch, but there is something so much more satisfying about making soup from scratch. This weekend, I made homemade soup… well, half way homemade soup.
I had these gluten free soup packs in my cabinet… you have probably seen them before… a package of spices that you just add meat and chicken stock to on the stove. A little heat, and about 20 minutes later you have soup. I wanted to try the Tomato Basil mix I had, but wanted to add some umph to it. So, I found “Soup Mix” at Whole Foods… a package of pre cut veggies just for soup! Carrots, celery, parsnips, butternut squash, onion.
I took the spice mix, a box of gluten free chicken broth, the pre cut veggies, and put them in a soup pan over medium heat for 20-30 minutes (until the veggies were tender). Ta-da! Halfway homemade soup! It definitely tasted better than canned soup, but wasn’t as much work as doing every step from scratch.
Happy Allergy Free Souping!