Thicken Soup with Blended White Beans for a Gluten-Free Alternative

While some broths are destined to remain thin and wispy, other soups taste best when served thick and creamy. But what do you do when it’s too late to add a slurry to a meaty soup? Or you’re gluten-free and must skip flour and bread? Or are vegan and don’t like the idea of butter in your soup?

The answer to all these culinary obstacles lies in white beans. Blended white beans.

Source: Here Is My Favourite Gluten-Free Way to Thicken Soup

Roasted carrots would help thicken too, while sweetening.

For a moment, I thought the recipe suggested navy beans – which contain a low dose of vitamin K (1 mcg of vitamin K per cup).  But cannellini beans have:

  • 1 tablespoon/12 grams of white beans contains 0.7 mcg of vitamin K – 1% Daily Value (DV)
  • 1 ounce/28 grams of white beans contains 1.6 mcg of vitamin K – 2% DV
  • 100 grams of white beans contains 5.6 mcg of vitamin K – 7% DV
  • 1 cup/202 grams of white beans contains 11.3 mcg of vitamin K – 14% DV

The example recipe calls for 0.25 cup, so roughly 50 grams.  That’s likely to be around 3 mcg of vitamin K, or 3% DV.  Be aware so you can be careful!

Tips for Thickening Chili

Chili was originally a peasant dish. It was almost always vegetarian because meat is expensive. Beans are a wonderful cheap source of protein. That said wonderful chili can be made, sans beans.

Whatever way you make it, for those times when your chili comes out a bit runny—more like soup than a hearty stew…

The Potato Masher

Unlike some quirky cooking utensils, every kitchen is bound to have a potato masher.  And this does not add any ingredients!  Just mash a little so that the ingredients break down, releasing their natural starches will help thicken the excess liquid.

Masa, Cornmeal, or even Polenta

Add a little water to a couple of tablespoons of masa flour, stir it in at the end of cooking.  As mentioned, cornmeal or polenta would be good substitutes.

Tortilla or Tortilla Chips

It’s common to use these to thicken soups.  Tear or break into small pieces before stirring in.

This for That: Cooking & Baking Substitutes

Direct link to infographic.

Some stuff seems OK – it breaks out the component ingredients for things that are frequently bought as a combination, like poultry seasoning. The rest, though? They are not even close and would produce an entirely different thing in a lot of cases.  But then, that’s typically the challenge when trying to “veganize” and/or make a recipe gluten free for example.

…or you could just buy the actual ingredients 😉