Gluten-Free Swedish Pea 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, diced beef, cooked lentils, or drained beans) 1 cup cooked protein (shredded chicken, diced beef, cooked lentils, or drained beans)
• 2 cups diced vegetables (yellow onion, carrots, celery, potatoes) 2 cups diced vegetables (yellow onion, carrots, celery, potatoes)
• 2 cloves garlic, minced 2 cloves garlic, minced
• 1 can diced tomatoes (14.5 oz, optional) 1 can diced tomatoes (14.5 oz, optional)
• 2 tbsp olive oil 2 tbsp olive oil
• 1 tbsp cornstarch mixed with 2 tbsp cold water 1 tbsp cornstarch mixed with 2 tbsp cold water
• 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, heavy-bottomed pot or Dutch oven over medium heat. Add the minced garlic and diced yellow onion, sautéing until they become softened and fragrant, about 3-4 minutes. You should notice a sweet aroma developing.

2. 2

   If you are using cooked protein like shredded chicken or diced beef, add it to the pot now. Stir and cook for about 2-3 minutes to lightly brown the edges and warm it through. If using lentils or beans, you will add them later with the stock.

3. 3

   Add the diced carrots, celery, and potatoes to the pot. Stir everything together and cook for another 2-3 minutes, allowing the vegetables to begin to soften slightly and absorb some of the flavors. If using, stir in the diced tomatoes at this stage.

4. 4

   Pour in the certified gluten-free chicken or vegetable stock. If you are using lentils or beans, add them now. Bring the soup to a rolling boil, then reduce the heat to low, cover the pot, and let it simmer gently for at least 20-25 minutes, or until the potatoes and carrots are tender when pierced with a fork. The aroma should be rich and savory.

5. 5

   In a small bowl, whisk together the cornstarch and cold water until smooth, creating a slurry. Slowly pour this slurry into the simmering soup while stirring constantly. Continue to simmer for an additional 5 minutes, stirring occasionally, until the soup has thickened to your desired consistency. Season generously with salt and black pepper to taste before serving.

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.
• Press or mince garlic rather than slicing for a more pungent flavor; slice for a milder taste.