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–+ servings
gluten free dairy free chicken soup in ceramic bowl

Comforting Gluten & Dairy Free Soup Base

Matteo
A warm, nourishing soup that brings back the nostalgic flavors of Tuscan farmhouse cooking, now made gluten and dairy free. This base recipe is endlessly customizable, rich in seasonal produce, and perfect for cozy nights or weekly meal prep.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Soup
Cuisine American, Tuscan
Servings 4 bowls
Calories 310 kcal

Equipment

  • large soup pot or Dutch oven
  • wooden spoon
  • cutting board
  • chef's knife
  • measuring cups and spoons

Ingredients
  

  • 2 tbsp olive oil or avocado oil
  • 1 medium onion, finely chopped
  • 3 cloves garlic, minced
  • 2 medium carrots, diced
  • 2 stalks celery, chopped
  • 4 cups vegetable broth or gluten-free chicken broth
  • 1 cup full-fat coconut milk (for creamy soups)
  • 2 cups cooked protein (e.g., shredded chicken, beans, or lentils)
  • 1 tsp salt (adjust to taste)
  • 0.5 tsp black pepper
  • 1 tsp dried thyme or Italian seasoning
  • 2 cups greens (e.g., spinach, kale, or chard)
  • 1 cup cooked quinoa, rice, or gluten-free noodles (optional)

Instructions
 

  • In a large soup pot or Dutch oven, heat olive oil over medium heat. Add onion, garlic, carrots, and celery. Cook for 5–7 minutes until the vegetables are soft and fragrant.
  • Pour in your broth, then add salt, pepper, and herbs. Bring the mixture to a gentle boil.
  • Add shredded chicken or cooked beans/lentils. Reduce heat and let simmer for 15–20 minutes to develop flavors.
  • Add the greens and let them wilt. If you’re making a creamy version, stir in coconut milk and simmer another 5 minutes.
  • Taste for salt and adjust seasonings as needed. Serve hot, garnished with fresh herbs or a drizzle of olive oil.

Notes

Add a splash of lemon juice at the end to brighten the flavor. For a creamy version, stir in coconut milk or cashew cream. This base pairs wonderfully with gluten-free bread or a crisp salad. Freezes well, just cool completely and store in portioned containers.

Nutrition

Calories: 310kcalCarbohydrates: 22gProtein: 18gFat: 18gSaturated Fat: 9gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 40mgSodium: 610mgPotassium: 720mgFiber: 4gSugar: 5gVitamin A: 5500IUVitamin C: 18mgCalcium: 80mgIron: 2.5mg
Keyword dairy free soup, easy weeknight soup, gluten-free soup, healthy soup recipe
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