I make a lot of soups and stews for the family, especially from September through May. I know many of you have been freezing your buns off on the East Coast and Midwest lately and are likely craving a bowl of steamy, thick, rich soup to warm your body and soul. I love all types of soups from brothy to substantial and hearty, but I always try to keep them nutritious and clean. Fortunately, I have learned a few tricks for making soups and stews richer or creamier without using the old-fashioned techniques of a roux, heavy cream, flour or cornstarch. Actually, my mom taught me to thicken my stews by mashing softened butter with equal parts all-purpose flour and stir that in the pot towards the end of cooking which works just fine, but these days many people are dairy and/or gluten-intolerant or looking to save a few calories wherever possible without sacrificing flavor and nutrition. Why add unnecessary fat, non-nutritive calories, and/or hard-to-digest ingredients if you can achieve the same result more naturally?
Here are my favorite tricks for thickening soups and stews:
pureeing cooked vegetables and stock — this is the method I use most often. I like to take a cup of vegetables and stock (leave any pieces of animal protein in the pot) from the cooked soup and blend them in a blender or mini food processor and then add it back to the pot.
white beans— cooked Cannellini or Great Northern beans have a bland, neutral flavor and fantastic creaminess when they are pureed. Take a can of beans with a cup of hot stock from the soup and blend together until smooth, then add back to pot. Or cook beans with soup and puree the entire soup, beans included. Beans add great fiber and protein, as well! I love this recipe for Potato and White Bean Soup and this post for how to cook your beans from scratch. Otherwise, Eden is my favorite BPA-free, organic brand.
Yukon Gold potatoes— potatoes add a lovely richness and neutral flavor to soups, especially if you can puree some or all of them. Use same technique above, either cook potatoes separately, puree with hot stock and add to the soup or cook potatoes with the soup and puree in the pot. The Yukon Gold variety has a nice buttery flavor and you get the benefits of a whole food. Check out Potato and White Bean Soup, as well as Cauliflower and Roasted Garlic Soup.
rolled oats— sounds weird, I know. But if you plan on a pureed soup, you won’t detect any oatmeal. The rolled oats not only thicken the soup and add great fiber, but add an amazing silkiness. I use rolled oats in my Puree of Asparagus Soup which I can post this Spring. Several manufacturers sell gluten-free rolled oats, such as Bob’s Red Mill
coconut milk instead of cream — okay, you won’t be saving many calories using coconut milk, but I am a huge fan of unrefined coconut products and their myriad health benefits. And generally speaking unrefined coconut products are easier to digest than pasteurized cow dairy. I love coconut milk in my Sweet Potato Soup, Chicken Tikka Masala, Thai Coconut Chicken Soup (to be posted soon!), as well as any soups with winter squash. It’s so smooth and rich with a subtle sweetness and it won’t make your soup taste like a piñacolada — promise! My favorite brand is Native Forest which supposedly doesn’t contain BPA in their can liners.
ground nuts, like almonds or cashews — I’ve seen this in some Spanish or North African soups. The nuts add some high quality protein, as well. I use cashew butter or ground cashews in my Chicken and Vegetable Curry.
immersion blender — sure you can puree with a standard blender, but you have to do it in batches and veeerrrry carefully so that you don’t create a heat explosion. Then you need to pour the puree into another container and puree what’s left in the pot. Too much work for me and I don’t love the extra dishwashing involved. Stick an immersion blender directly in the pot and puree as much or as little as you like. Rinse the immersion blender in the sink and put it away. I have the Breville immersion blender which I love, but some of my students bought the Cusinart which they think is great.
What are your tried and true methods of thickening soups?
FAQs
pureeing cooked vegetables and stock — this is the method I use most often. I like to take a cup of vegetables and stock (leave any pieces of animal protein in the pot) from the cooked soup and blend them in a blender or mini food processor and then add it back to the pot.
How do you thicken soup without flour or dairy? ›
Add a starchy vegetable like squash, pumpkin, sweet potato or white potato to your soup and let it simmer. The most straightforward way to thicken soup is to puree these vegetables using an immersion blender. But you do not have to do anything to them. Simply add and the starch will cook down to thicken your soup.
How do you thicken soup without milk or cream? ›
Add Cornstarch
Mix a little cornstarch into cool broth or water, then stir it into the soup pot. It will take a few minutes of simmering to see the soup develop the desired thickness, but it the outcome will be amazing!
How do you make stew thicker without flour or cornstarch? ›
Potato starch naturally thickens soups and stews and can be a gluten-free option if you're looking to make a gluten-free stew. Add cubed potatoes to the stew to absorb excess liquid, or add potato flakes, mashed potatoes, or a potato purée to thicken your stew.
How do you thicken stew naturally? ›
The flour helps to thicken a stew as it cooks. Whisk a teaspoon of flour in a little cold water to make a slurry, then stir into the stew as it's cooking. Don't add dry flour directly to the stew as it may clump. After adding the slurry, bring the stew to boil.
What is the secret ingredient to thicken soup? ›
Add Flour Or Cornstarch
Instead, ladle a small amount of broth into a separate bowl and let it cool. Add a few tablespoons of flour or cornstarch to the bowl and whisk until it's blended smooth. Next, bring the soup to a simmer and add the mixture back to the pot. Pro tip: Don't dump in the entire mixture at once.
How to make soup thick without cream? ›
Blend your soup.
For the speediest way to achieve a creamy texture without cream, turn to your immersion blender. If your soup has any starchy vegetables, like beans, corn, potatoes, squash, or carrots, it's as easy as using your immersion blender, and giving it a whirl until you've reached your desired consistency.
What are the 4 ways to thicken a sauce or soup? ›
Ways To Thicken Sauce
- Tomato Paste. If your soup or stew is watery, adding tomato paste may help! ...
- Arrowroot. You might prefer to avoid gluten in your recipes. ...
- Flour. ...
- Reduce Your Liquid. ...
- Puréed Vegetables. ...
- Egg Yolk. ...
- Yogurt. ...
- Rice.
Can you use oatmeal to thicken soup? ›
Use about 1/3 cup of oats (before grinding) for each quart of liquid in the soup. You can also use oats to thicken stews such as vegetable beef stew or chicken thigh and dumpling stew if they turn out thinner than you'd like.
What is the best thickening agent for stew? ›
Five Thickening Agents for Stew
- Make a Roux. Roux is a classic French technique that consists of cooking equal parts flour and fat (usually butter) over a low flame until smooth. ...
- Incorporate a Purée. Another option for thickening your stew is to incorporate a purée. ...
- Add a Starch. ...
- Create a Slurry. ...
- Whip Up a Beurre Manié
How can you thicken your stew without flour? Starch- Cornstarch, potato, tapioca, rice, etc, all of these provide starch which, mixed with liquid and heated, gel and thicken. Fiber- Beans, onions, etc. Cooked and then mashed or blended will thicken a stew considerably.
What can I use instead of flour to thicken soup? ›
Cornstarch is a great thickener for soup because only a little bit is needed to significantly thicken a soup, and it will not affect the flavor profile of the soup.
Why is my stew so watery? ›
So, how do I make my stew less watery? Start by cooking your stew without the lid on for a bit longer—this will allow for more of the liquid to evaporate and let the stew reduce. (Cooking with a lid on traps the moisture inside instead of letting it cook off.)
What vegetable thickens stew? ›
The most straightforward way to thicken soup is to puree the vegetables. Starchy vegetables in particular offer the most creaminess. Try with corn, parsnips, potatoes, sweet potatoes, squash, or yams. Blend half (for a chunkier texture) or all of the vegetables and liquid together.
How can I thicken my stew in a slow cooker without cornstarch? ›
Add a slurry at the end.
A slurry is a mixture of flour and water, whisked together until smooth and added towards the end of cooking; it's a super-simple way to thicken any soup. For slow cooker soups, add your slurry with at least 30 minutes of cook time left so that the raw flour can cook and thicken the soup.
What is the healthiest thickener? ›
Guar gum
It's low in calories and high in soluble fiber, making it a good thickener (11, 12 ). Some people prefer using guar gum over xanthan gum, as it's generally much cheaper. However, like xanthan gum, guar gum is a strong thickener.
How do you thicken sauce without dairy? ›
10 dairy-free ways to thicken foods without wheat
- Pan reduction. ...
- Egg yolk. ...
- Ground flax seeds/ground chia seeds. ...
- Xanthan gum. ...
- Nut butters. ...
- Psyllium husks. ...
- Pureed veggies/fruit. ...
- Coconut flour/almond flour.