Gluten-Free Avocado Soup

Ingredients

• 6 cups certified gluten-free chicken or vegetable stock 6 cups certified gluten-free chicken or vegetable stock
• 1 cup cooked protein (shredded chicken, beef, cooked lentils, or beans) 1 cup cooked protein (shredded chicken, beef, cooked lentils, or beans)
• 2 cups diced vegetables (such as onion, carrots, celery, potatoes) 2 cups diced vegetables (such as onion, carrots, celery, potatoes)
• 2 cloves garlic, minced 2 cloves garlic, minced
• 2 ripe avocados, pitted and diced 2 ripe avocados, pitted and diced
• 1 can diced tomatoes (optional, 14.5 oz) 1 can diced tomatoes (optional, 14.5 oz)
• 2 tbsp olive oil 2 tbsp olive oil
• 1 tbsp cornstarch mixed with 2 tbsp cold water (for a thicker soup) 1 tbsp cornstarch mixed with 2 tbsp cold water (for a thicker soup)
• 1 tsp salt, or to taste 1 tsp salt, or to taste
• 1/2 tsp black pepper, or to taste 1/2 tsp black pepper, or to taste

Instructions

1. 1

   Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion and minced garlic, sautéing until they become softened and fragrant, which should take about 3-4 minutes. Be careful not to burn the garlic.

2. 2

   If you are using cooked meat or poultry, add it to the pot now and stir to coat it with the aromatics. Cook for about 2-3 minutes until it's heated through and slightly browned on the edges.

3. 3

   Add the diced vegetables (carrots, celery, potatoes) to the pot and stir them into the mixture. Cook for another 2-3 minutes, allowing them to soften slightly and absorb some of the flavors.

4. 4

   Pour in the certified gluten-free chicken or vegetable stock and add the optional diced tomatoes. Bring the liquid to a gentle boil, then reduce the heat to low, cover the pot, and let it simmer for about 20-25 minutes, or until the vegetables are tender when pierced with a fork.

5. 5

   While the soup simmers, prepare the cornstarch slurry by whisking the cornstarch and cold water together in a small bowl until smooth. Once the vegetables are tender, stir this slurry into the simmering soup. Continue to cook for an additional 5 minutes, stirring occasionally, until the soup has thickened to your desired consistency. Season generously with salt and pepper to taste.

6. 6

   Remove the soup from the heat and stir in the diced ripe avocados. For a smoother soup, you can use an immersion blender to blend the soup until creamy, or transfer it in batches to a regular blender, being careful when blending hot liquids. Serve immediately, garnished as desired.

Nutrition (per serving)

Tips & Notes

• Use a good-quality extra-virgin olive oil here — the flavor comes through in simple recipes.
• Pre-shredded bagged carrots are drier and choppier — they won't give the same moist crumb.
• Roasted garlic (400°F, 30–40 min in foil) gives a sweet, mellow flavor ideal for soups and sauces.