Allergy-Friendly, Gluten-Free Soups & Salads

Delightful salads. Warm soups. And, yes, they are allergy-friendly and gluten-free.

Eat Your Veggies Lentil Soup (Gluten-Free with a Vegan Option)

by Allergy Free Kitchens on February 27, 2015

Lentil_Soup_Allergy_Free_KitchensMy husband and I embarked on Arbonne’s 30 Days to Healthy Living and Beyond in February, and then the craziest thing happened. After making the commitment and broadcasting it to family, friends, and clients that we were participating, I developed an abhorrence to salads. They were not at all appetizing to me. You know that weird, back of your throat kind of feeling when you’re about to get sick? Yep. That’s exactly what would happen when I thought of eating lettuce of any variety. Lovely. That said, in order to stay the course and eat my veggies, I needed an alternative.   Soup came to the rescue, namely this tasty little gluten-free (can be vegan) lentil soup number.

I used to be intimidated at the thought of cooking dried lentils, but I’ve found it rather simple and such a great value. You really do get more for your money without sacrificing a lot of time. Add in a store like Aldi nearby and it’s a total win!

The Aldi near our home carries organic options for most of the ingredients in this soup. In addition to their organic produce, I used these options from their Simply Nature line:

  • Organic Vegetable Broth (when making the vegan version)
  • Organic Free Range Chicken Broth
  • Organic Diced Tomatoes
  • Organic Fire-Roasted Tomatoes

Over the course of this frigid February, I’ve made this soup multiple times, vegan and not vegan, and I like both equally.

Today, as I feasted on a bowl of this deliciousness, I decided for my next batch I will whip up a side of herbed flat bread. Oh. My. Yum. I’m gonna have a happy tum!

Recipe:  Eat Your Veggies Lentil Soup (Gluten-Free with a Vegan Option)

Easily serves 4-6.

Ingredients:

1 tbsp coconut oil (You can use olive oil or another oil of choice.)

3 stalks of celery, chopped

2 large carrots, chopped

1 red, yellow or orange bell pepper, chopped

1 medium onion, chopped

1 clove of garlic, minced

2 cups diced and peeled tomatoes (You can substitute a 15 oz. can of diced tomatoes. The fire-roasted variety gives a nice flavor.)

½ tsp kosher salt

½ tsp ground cumin

½ tsp ground coriander

1 cup dried lentils, sorted and rinsed

4 – 5 cups broth, vegetable or chicken (I use 4 cups because I prefer a heartier consistency.)

Instructions:

Add the oil to your stock pot and heat over medium-high heat. Carefully add the chopped onion, celery, carrots and pepper and sauté until the onions are translucent in color. Add the garlic, tomatoes, salt, cumin, coriander, and lentils.  Slowly add in 4 cups of broth, and stir to combine. Bring the soup to a boil. Place the lid on your stock pot, reduce your heat to low, and let the soup cook for 30-45 minutes. That’s it. Simple, huh?

Now if you’re like me and prefer a creamy textured soup over a broth soup, get your blender out. I simply blend about one-third to one-half of the soup right in the stock pot with my immersion blender. If you don’t have an immersion blender, you can ladle some of the soup into your countertop blender, blend for 30 seconds, and return it to the stock pot.  Note:  Always use caution when blending hot liquids and follow the manufacturers instructions.

If you find the soup is too thick for your liking, thin it with more broth.  Start in ¼ cup increments until your desired consistency is achieved.

You can dress up your lentil soup with a variety of toppings. Some of my favorites include just a simple drizzle of extra virgin olive oil, or a sprinkle of chopped parsley with a dash (or two) of crushed red pepper.

Give it a try and let me know how you like it.  🙂

A note from Allergy Free Kitchens:

As with any recipe, please be sure you use ingredients deemed safe for your dietary restrictions and always read labels, even if you’ve used the products before. What’s safe for some isn’t always safe for all.

This is not a sponsored post. All of the products mentioned are products I purchase and use in my home.

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Butternut Squash Soup – Gluten-Free, Allergy-Friendly

by Allergy Free Kitchens on November 22, 2013

Butternut-Squash-Soap-Allergy-Free-KitchensThis recipe for butternut squash soup is a nutritious and allergy-friendly menu option for your autumn and winter tables.  Roasting the squash, garlic, and onions is key to its signature flavor and creamy texture.  The vibrant golden hue.  The simplicity of its ingredients.  My grandma would be proud.

In your search for butternut squash soup recipes, you may have discovered some prefer a savory soup while others prefer it sweet.  Us, we like it more savory.  When I’m feeling a little sassy, I’ll sprinkle my bowl of soup with roasted red pepper cornbread croutons (recipe coming soon).

As with any recipe, please be sure you use ingredients deemed safe for your dietary restrictions and always read labels, even if you’ve used the products before.

Butternut Squash Soup Recipe, Gluten-Free & Allergy-Friendly

Serves 4.  Preheat oven to 275 degrees.  Line a baking sheet with parchment paper.

2 lb Butternut Squash washed, cut in half, seeds removed

1 small Yellow Onion peeled and cut in quarters

4 medium-sized cloves of Garlic (in skins)

1 teaspoon of Olive Oil

2-4 Cups of Chicken Stock or Vegetable Stock (I used Kitchen Basics Chicken Stock).

1/4 Teaspoon Kosher Salt

1/4 Teaspoon Dried Thyme

1 Tablespoon Earth Balance Soy Free Buttery Spread

Place the squash halves (flesh side down), onion quarters, and garlic cloves on the lined baking sheet.  Drizzle the olive oil over the onion quarters and garlic cloves and rub to coat.  Roast for 1.5 hours or until the squash is tender.

Remove from the oven and allow to cool to a temperate you can handle comfortably.

Scrape the squash away from the skin and place the squash in a blender.  Squeeze the roasted garlic out of the skins and into the blender.  Add the roasted onion quarters (remove any slices that appear dry).  Place the lid on the blender and blend on low speed for 30 seconds, then increase to high speed until smooth (about 45 seconds depending on the power of your blender).

Add to the blender the salt, thyme, and Soy Free Earth Balance buttery spread.  Place the lid back on the blender and blend on low speed for 30 seconds, then increase to high speed for about 45 seconds until all ingredients are incorporated.

Pour the contents from the blender into a medium size sauce pan.  Over low-medium heat, whisk in the first two cups of stock, one cup at a time.  Add the remaining stock 1/2 cup at a time until desired consistency is reached.

Allow the soup to cook for five minutes over low-medium heat, stirring occasionally.  Then reduce the heat to low and allow the soup to simmer for an additional 10 minutes, stirring occasionally.

To serve, ladle into bowls, sprinkle with a tiny pinch of kosher salt (if desired) and a turn or two of fresh ground black pepper.

Enjoy!

 

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Apple Salad – Vegan and Allergy-Friendly

by Allergy Free Kitchens on October 26, 2013

Apple-Salad-Allergy-Free-Kitchens

Apples are a favorite snack in this household.  Honeycrisp, Pink Lady and Granny Smith are among our faves, so it’s no surprise our family’s favorite apple salad has them all.

This recipe is so easy to make and so yum! We serve it as a light dessert.  Others enjoy it as a side dish.  However it fits in your menu, we trust you won’t be disappointed.

As with any recipe, please be sure you use ingredients deemed safe for your dietary restrictions and always read labels, even if you’ve used the products before.

Apple Salad Recipe – Vegan and Allergy-Friendly

2 Honeycrisp apples cored and cut in 1/4″ cubes

1 Granny Smith apple cored and cut in 1/4” cubes

1 Pink Lady apple cored and cut in 1/4” cubes

3/4 cup finely chopped celery

3/4  cup raisins

1/3 cup Vegenaise (soy free is available)

1 lemon cut in half

3 cups allergy-friendly mini-marshmallows (or more if you like a sweeter salad or prefer more cream)

1/8 teaspoon cinnamon

1/8 teaspoon nutmeg (optional)

Juice one half of the lemon into a small mixing bowl.  Juice the other half of the lemon into a large mixing bowl.

To the smaller mixing bowl add the Vegenaise, cinnamon and nutmeg.  Whisk until smooth

To the larger bowl, add the apple cubes and stir to coat with the lemon juice to prevent browning.  Add the celery, raisins and marshmallows.  Stir to combine.

Pour the lemon juice/Vegenaise mixture over the apple mixture and stir until evenly coated.  Cover and refrigerate for at least one hour, stirring after 30 minutes.  Some prefer to refrigerate this apple salad over night to allow the marshmallows to break down into a sweet cream.

Stir before serving.  Enjoy!

This recipe serves 8.

 

 

 

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Pretty Potato Salad – Vegan and Gluten-Free

by Allergy Free Kitchens on August 14, 2013

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