A Gaggle of Girls
I'm a divorced mom of 3 gluten-free daughters. We've outgrown dairy, soy, egg, and corn allergies, but still deal with a berry allergy in my youngest.
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Archive for the ‘soup’ Category

postheadericon Asparagus Soup

This is adapted from a recipe I clipped this past spring. It is gluten, dairy, soy, and egg free. It could easily be vegan/vegetarian and corn-free by checking ingredients.

Everyone in our house loves asparagus, but they love it as soup even more – they frequently have seconds (or thirds!) of this soup. It would double well if you were planning to serve a larger group.


  • 4 TBS olive oil

  • 1 large onion, chopped (ideally videlia or other sweet onion)
  • 3 cloves garlic, minced
  • 1 medium parsnip, peeled and chopped
  • 6 cups chicken broth (or vegetable broth) – you can also substitute half broth, half water if desired.
  • 1 tsp dried thyme
  • 2 lbs asparagus

Warm the oil in a soup pot over medium-low heat. Add the onion, garlic, and parsnip. Cook until tender, about 10 minutes, stirring occasionally.

Break the woody ends off the asparagus, and then chop roughly and set aside.

Add the broth and the thyme to the vegetables. Turn the heat up to medium-high, and bring to a boil.

Add the asparagus, turn the heat down to a simmer, cover, and cook for 30 minutes.

After 30 minutes, turn the heat off. If you have an immersion blender (aka stick blender), use it to puree the soup, and then serve it. If you don’t have an immersion blender – let the soup cool, then puree in batches in a regular blender. Then go out and buy an immersion blender for next time.

This is a very pretty soup in white bowls, and a great way to get kids to eat lots of veggies! We serve it with a casserole, and dinner is happily complete.

postheadericon Quinoa Lentil Soup

I’m a sucker for lentil soup. I also love quinoa in soup (it reminds me of barley from our pre-gf days), and the combination packs a wonderful protein and fiber punch. This recipe is adapted from a recipe used by Dreama of ReciPlease, but I couldn’t find her original up there.

This is a delicious gfcf, gluten free recipe! It is also a wheat free, dairy free, egg free, tree nut free, peanut free, fish free, shellfish free, top 8 allergen free, corn free, vegetarian & a vegan recipe. If you omit the carrot, this recipe is perfect for South Beach Diet, phase 2.

Quinoa Lentil Rosemary soup


  • about 2 TBS olive oil

  • 1 medium/large onion, diced
  • 2 celery ribs, diced
  • 1 carrot, finely chopped (omit if following South Beach)
  • 4 cloves garlic, finely chopped
  • 1 TBS rosemary, crushed a bit in your hand
  • 1 bay leaf
  • 1/4 cup wine (optional – but it is preferable if you aren’t using broth, as it will add more flavor)
  • 1 1/2 cups quinoa, rinsed
  • 1 pound lentils, rinsed
  • 12 cups broth or water
  • Kosher Salt and freshly ground pepper to taste

Method Place a large soup pot with olive oil over medium heat.

Cook the onion, celery and carrots for 8-10 minutes until tender. Add the garlic and cook for another couple of minutes.

Pour in the 1/4 cup wine to deglaze the pan a bit. Add the rosemary, bay leaf, quinoa, and lentils and mix well.

Pour in the water/broth and bring to a boil.

Reduce heat to a simmer, and cook until the lentils and quinoa are tender.

Add salt and pepper to taste and serve.

postheadericon Black Bean Kale Soup

This recipe is a spin-off of one I remember loving when we were vegetarian. I have long since lost the original recipe, but I knew the taste in my mouth, so here’s my replica. I also want to say that I thought there would be problems with my children eating this hearty soup. However, I was wrong – they scarfed it down and asked for seconds!

This is a delicious gfcf, gluten free, family-friendly recipe! It is also (if you double check ingredients!) a wheat free, dairy free, soy free, egg free, tree nut free, peanut free, fish free, shellfish free, corn free, top 8 allergen free, and South Beach phase 2 safe recipe. It can easily be a vegan/vegetarian soup if you omit the ham.

This meal can be made in about 30 minutes, and it is wonderfully hearty. Other than the kale and the ham [if using] it’s all ingredients that are likely in your pantry. Usually people are willing to stop at the store for 1-2 things if you have everything else ready!


  • 1-2 TBS cooking oil
  • 1 medium onion, diced
  • 4 cloves garlic, minced
  • 1/2 lb ham, cubed [optional] (double check this – each brand has different ingredients!)
  • 3 14 oz cans black beans, drained
  • 1 large bunch kale, rinsed, stemmed, and ripped into bite size chunks
  • 2 1/2 to 3 quarts liquid – 1 quart broth, 1 1/2 – 2 quarts water works well
  • 1-3 tsp Tony Chacheres Cajun seasoning to taste, or 2 tsp Italian seasoning mix + 1/4 – 1/2 tsp cayenne pepper
  • 1/2 lb pasta (we like Tinkyada pasta or the Trader Joe’s rice pasta [also optional]


Bring cooking oil (canola, olive, whatever) up to medium heat in a large soup pot. Sauté the onion and garlic until tender. When the onion and garlic start to get tender, add the ham [if using]. Let cook for a few minutes.

Add the kale that has been rinsed, peeled from the hard stems, and ripped into chunks. Stir with tongs, it will cook down pretty quickly. Once the kale has cooked down a bit, add the beans, seasonings, and broth/water.

Turn heat up to high, and bring soup to a low boil. If possible, let simmer for about 10 minutes. If you don’t have the time, it’s OK.

Add the pasta to the boiling water, and cook for the amount of time on the packaging.

Serve in bowls with extra Tony Chacheres Cajun seasoning Yum! A wonderful filling, hearty soup for a chilly day.

postheadericon Preppy Ham and Spinach soup

It’s preppy because it’s pink and green soup. :) Lentil Soup with Ham and Spinach

This is a delicious gfcf, gluten free, family-friendly recipe! It is also (if you double check ingredients!) a wheat free, dairy free, soy free, egg free, tree nut free, peanut free, fish free, shellfish free, corn free, top 8 allergen free, and South Beach safe recipe.

This is just a slight twist from a straight lentil soup, but adding some ham and some frozen spinach packs more nutritional punch without veering too far out of the path of “lentil soup is great when your pantry is empty(ing)”.

Preppy Soup Cooking


  • 3 cups brown lentils

  • 1 medium onion, diced
  • 3+ cloves garlic, minced or pressed
  • (Optional: add diced celery and/or carrot)
  • about 6-8 oz ham, diced
  • splash cooking oil
  • splash wine (optional)
  • 2 tsp dried rosemary
  • 1-2 tsp dried thyme
  • 1 tsp dried parsley
  • 1 bay leaf
  • 8-10 oz frozen spinach (I buy the 16 oz bags and use half, but you could use one of the 10oz boxes, too)
  • 8 cups water
  • couple pinches kosher salt to taste

Heat oil in a soup pot to medium heat. Sauté the garlic, onion, and any other veggies. When they start to get soft, add the diced ham and the seasonings.

Stir the onion mix and the ham together until the onion mix is soft and the ham has gotten a bit of brown on it. Pour in a splash of white wine to deglaze the pan, and stir.

Preppy Soup in the bowl

Add the lentils and the water, and turn the heat to high. Bring the soup to a boil, then add the spinach and turn it down to medium-low.

Let the soup simmer for about 20-30 minutes (check lentils to make sure they are tender). Serve alone (yummy 1 pot meal!) or with a salad and/or breadsticks.

postheadericon Japanese Beef Stew

A friend of mine told me about her Japanese beef stew, made with soy sauce. I keep forgetting to get the recipe, so here is my version. Everyone eats this up and asks for seconds!


Japanese Beef Stew
  • 1-2 lbs beef, cubed

  • 3 TBS gf flour or starch
  • splash canola or olive oil
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 1 garlic-sized piece of ginger, grated (optional)
  • 1-2 carrots, peeled and sliced (optional)
  • splash white or red wine (optional)
  • 2 medium potatoes, diced
  • 1 small can sliced water chestnuts
  • 2+ cups chicken or beef broth (or water)
  • 1/4 cup gf soy sauce (we use LaChoy, Braggs, or San-J wheat-free Tamari)
  • 1/4 cup dried wakame
  • 1-2 heads broccoli, chopped into smallish florets

Toss the cubed beef with the flour or starch.

In a soup pot, heat oil over medium heat. Add garlic, onion, ginger, and carrot. Start cooking, and then add beef. Keep cooking (and stirring) until veggies are tender and beef is browned.

Deglaze the pan with a splash of wine (if using), or a splash of the broth. Add 2 cups of broth, soy sauce, and everything but the broccoli. Add water or more broth to make sure you have covered the ingredients well.

Turn up the heat and bring to a boil. Turn the heat down and let simmer for about 20 minutes. Add broccoli, then cook for another 10 minutes.

Serve with a side salad – we liked ours with some baby corn in it!

postheadericon Meatball Soup

This is a delicious gfcf, gluten free, family-friendly recipe! It is also (if you double check ingredients!) a wheat free, dairy free, soy free, egg free, tree nut free, peanut free, fish free, shellfish free, corn free, top 8 allergen free, and South Beach phase 2 safe recipe.

This recipe is delicious, and can be ready very quickly or simmer for a while. This was one of the first soups my kids enjoyed!


  • 2 LB ground “meatball mix” (or ground turkey, or your favorite ground meat)
  • 1 TBSP Italian seasoning, plus a little dried oregano & basil
  • 1/2 TSP garlic powder or dehydrated roasted garlic
  • 1-2 CUP chopped carrots
  • 3 stalks celery, chopped
  • 1 onion, chopped
  • 2+ cloves garlic, minced or pressed
  • 1 TBSP olive oil (or less, depending on the meat you are using)
  • 3-4 CUPS cooked brown rice (more if preferred)
  • 2 quarts vegetable or chicken broth
  • 2 cups crushed tomato (from a can)
  • pinch or two kosher salt
  • a few shakes of oregano/basil/parsley to taste

Mix meat with spices. Roll into thumbnail-sized balls. Add oil to skillet and sauté meatballs in pan until pink is gone and they are light brown in color. Remove meatballs, leaving juice in pan. Addcarrots, onion, garlic, celery to juice and sauté until tender.

Heat broth in a stockpot. Add rice, meatballs, veggies and juice. Stir. Add crushed tomatoes and season. Heat until hot through. Add additional broth/water and seasonings as needed for desired thickness and taste. Letting this simmer for a bit is wonderful, and lets the flavors really mix, but it tastes great as soon as it’s hot, too.

The meatballs are great for later (frozen, whatever) – this size is great for kids.

postheadericon Corn Chowder

This is an adaptation of a recipe a friend found in the Fix-It and Forget-It Cookbook: Feasting with Your Slow Cooker. We all loved this, AND it was already gluten and dairy free! I just tweaked a few things to suit our own tastes.


  • 12 slices cooked bacon, crumbled or chopped (I use 1 package precooked bacon)

  • 1 medium onion, diced
  • 3 cloves garlic, minced or pressed
  • 32 oz (2 lbs) frozen corn
  • 3 cans creamed corn
  • 1 tsp Tony Chachere’s cajun seasoning
  • 2 tsp Worcesteshire sauce – Lea & Perrins is GF (could sub soy sauce if you cannot eat fish)
  • 4-5 medium potatoes, diced
  • 2 cups water
  • a couple pinches kosher salt and ground pepper to taste


If you have the time, quickly saute the onion and garlic in a skillet over medium heat. When they are tender, add to the crock pot. (If you don’t have the time, you can just add them raw to the crock pot – just make sure the soup cooks for several hours)

Add all other ingredients to the crock pot. Be careful to stir after adding ingredients. Don’t add all the frozen corn at once, or it will make a giant frozen clump that is very hard to stir.

Cook on low for about 8 hours, or on high for about 4.

We served this with some italian sausages. It was delicious!

postheadericon Italian Quick and Easy Soup

My 8 year old wanted to make our lunch today. She looked at recipes in a few children’s cookbooks, but since we need to go grocery shopping, she didn’t have enough ingredients for the official recipes. Here is what we came up with together. A wonderful, warming soup for cold days – and easy enough for kids to do most of the work!

This recipe is wheat, gluten, dairy, egg, soy, nut, peanut, fish, and shellfish free. It is also vegan, vegetarian, and gfcf. It could easily be corn-free with label checking.

Another bowl of soup


  • 5 cloves garlic, pressed

  • 2 TBS cooking oil
  • 3 ribs celery, chopped
  • 3 carrots, peeled and chopped (if you have them)
  • 3 potatoes, chopped (we choose not to peel them)
  • 1 splash wine (optional – we just had a little wine left so we poured it in)
  • 1 14oz can diced tomatoes
  • 2 tomato cans of water
  • 1 tsp each of oregano, basil, and thyme
  • 1 bay leaf (they’re lucky!)
  • 1/4 tsp kosher salt
  • 1 28 oz can beans, or 2 14oz cans beans; drained


Quick and Easy Italian Soup

Heat oil in a medium/large pot over medium heat. Add garlic, celery, and carrots (if using). Stir until they become tender. Add wine or water, and stir to get the good bits off the bottom.

Add all the other ingredients. Increase heat to high, and bring to a boil. Stir well, then turn down to medium-low. Let simmer, uncovered, for at least 15-20 minutes, until potatoes are tender. Serve and enjoy! This soup was a hit and everyone had seconds!

If you have different vegetables around, you could easily substitute what is currently in your pantry.

postheadericon Black Bean, Sweet Potato, and Pork Stew

I made a stew with these 3 primary ingredients once, then promptly lost the recipe somehow. So this is what I ended up making, and it is good enough that the children have chosen to eat it as leftovers, and no one argued about eating it for dinner! This would be lovely without the pork, as well.

This is a delicious gfcf, gluten free, family-friendly recipe! It is also a wheat free, dairy free, egg free, tree nut free, peanut free, fish free, shellfish free, top 8 allergen free, corn free, South Beach phase 2 safe recipe. It could easily be a delicious vegetarian meal by omitting the pork.

Sweet Potato Black Bean Stew


  • 1 medium onion, diced

  • 3+ cloves garlic, minced
  • splash cooking oil
  • 1 1/2 lb pork, diced
  • 2 medium sweet potatoes, peeled and chopped into cubes
  • 1 28oz can black beans, or 2 14 oz cans, drained and rinsed.
  • 5 oz frozen spinach (half a 10oz block)
  • 2-3 handfuls lentils (used to thicken the soup)
  • kosher salt, pepper, Italian Seasoning, and Tony Chachere’s Cajun seasoning to taste (check all seasonings to make sure they are appropriate for your allergies)
  • about 6 cups water or broth (to cover)

Pour the oil into a large soup pot over medium heat. Add the onion and garlic. Sauté for a couple minutes, then add the pork. Brown the pork, stirring occasionally.

Add the other ingredients (just add a couple pinches/shakes of each seasoning at the beginning), and bring to a boil. Let simmer (uncovered) for 15-20 minutes. Check that the sweet potatoes are done (a fork/knife should slide through), and taste. Correct seasoning, and serve.

postheadericon Italian Soup with Quinoa

This recipe is an adaptation of one I found online. I made several modifications, though, to make it work well for our family. Don’t be intimidated by the list of ingredients – it’s a very easy recipe to make. Less than 10 minutes prep time, then the rest is cooking in the crock pot. You could also simmer on the stove for a couple hours if you prefer not to use a crock pot.

This recipe is gfcf, wheat, gluten, dairy, soy, nut, peanut, egg, fish, shellfish, and corn free. Please remember to double check ingredients on all labels. This is not vegan or vegetarian, but it could be if you modify it by simply removing the ground meat and adding another can of cannelini beans – the quinoa and beans give it a lot of protein.

Tonight's dinner


  • 1 1/2 pounds extra lean ground beef/ground turkey/or TVP if veg

  • 1 tablespoon olive oil
  • 3 carrots — cut into circles (4 baby carrots = 1 carrot)
  • 1 medium onion — chopped
  • 3-5 cloves garlic, minced
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 1 1/2 teaspoon oregano
  • 1 1/2 teaspoon basil
  • 1 1/2 teaspoon parsley
  • several grinds black pepper
  • 1/2 to 3/4 cup quinoa, rinsed well
  • 3 cups broth or water
  • 1 28 oz can diced or chunky crushed tomato
  • 1 14 oz can cannelini beans (white kidney beans), drained and rinsed)
  • 1 6 oz bag baby spinach (or equivalent frozen spinach)
Italian Beef soup

Heat oil in large pan over medium heat. Saute carrots, onion, and garlic until they begin to get tender. Add ground beef and brown. Drain well.

Add all ingredients EXCEPT the baby spinach/frozen spinach to the crock pot.

Cover; cook on LOW 8 to 10 hours.

1/2 hour before serving, add baby spinach/frozen spinach and stir.

Serve as is, or with breadsticks, focaccia, or rolls.

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