Irish Soup {dairy-free & gluten-free}

Looking for soup that's thick, hearty, nourishing, meatless, dairy-free, gluten-free, made with real food, quick and easy to prepare? Try Irish Soup!

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Looking for a simple, nutrient-dense soup that requires neither meat nor beans?  You’ll love this recipe for Irish Soup!

Irish Soup | Roots & Boots
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Winter is a great time for soup, don’t you think?  Actually, anytime is a great time for soup! I love to make soup all year long, no matter the season.

And I love to use homemade bone broth for all my soup making purposes.  Bone broth is so amazingly nourishing!

Here’s the thing, though: most hearty soups call for meat or beans or something that must be prepared before adding it to the soup.  (The meat at my house is either in the freezer–raw, or is leftover from a meal I’ve prepared.  We try to avoid canned beans, so I soak and cook most of our beans.)

What if there was a recipe for a soup that is:

  • thick
  • hearty
  • nourishing
  • meatless
  • dairy-free
  • gluten-free
  • made with real food
  • quick and easy to prepare

Guess what: there is!



This Irish Soup uses homemade bone broth, which makes it super nourishing.  Steel cut oats thicken it up and provide some bulk.  Coconut cream adds sweetness. Onions, carrots, celery and spinach increase the nutritional value–use them in frozen form to make preparation a snap.  

Do not skimp on the salt in this soup!  It’s what brings all the flavors together.  You should use more salt than you think necessary.  Trust me on this one!  And make sure you’re using unrefined sea salt, and not regular table salt.  

Thanks to my super-cook cousin-in-law for introducing me to this recipe for Irish Soup, which I have tweaked just a tad.  I hope your family loves it!

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Irish Soup {dairy-free & gluten-free}

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  • Author: Kathleen | Roots & Boots


Looking for a simple, nutrient-dense soup that requires neither meat nor beans? You’ll love this recipe for Irish Soup!


  • 4 TB coconut oil or butter
  • 12 oz bag of frozen Mirepoix (or equivalent finely chopped onion, celery & carrot)
  • 12 TB rice flour*
  • 78 cups bone broth
  • 1/2 to 3/4 cup gluten-free steel cut oats
  • 1 cup frozen chopped spinach or greens
  • 4 TB coconut cream** (or real cream)
  • unrefined sea salt, to taste (I start with about 1/2 tsp)
  • ground black pepper, to taste (I start with about 1/4 tsp)


  1. Heat a large pot over medium heat.
  2. Melt coconut oil or butter in the pot.
  3. Add Mirepoix and cook until veggies are soft.
  4. Stir in the flour and cook another minute or two to thicken, stirring constantly.
  5. Add broth and bring to a boil.
  6. Turn heat to low and cover. Simmer for about 15 minutes.
  7. Stir in the oats and spinach.
  8. Cook for about 15 minutes more, stirring occasionally.
  9. Stir in the coconut cream.
  10. Add salt and pepper, to taste.


*I’ve also used potato flour, buckwheat flour, and others.
**Coconut cream is found at the top of a can of cold coconut milk–the cream solidifies at the top. Depending on the temperature of your house, you may need to place one can in the fridge before preparing this recipe. In my experience, most cans of coconut milk separate automatically.

Leftover Irish Soup

One fun thing about this soup is that the steel cut oats expand over time.  If you make extra soup and eat the leftovers the next day, your Irish Soup will be nice and thick.  Like this:

Looking for soup that's thick, hearty, nourishing, meatless, dairy-free, gluten-free, made with real food, quick and easy to prepare? Try Irish Soup!
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You can either enjoy a thick version of Irish Soup, or you can thin it out a bit with extra broth.

A few more favorite soup recipes:

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Simplify your dinner prep with these tasty, nourishing soups!

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Kathleen | Roots & Boots

Let's get real! I’m Kathleen Henderson, your Natural Living Mentor. I’m on a mission to help families see the joy in real food, while finding natural remedies and creating a nontoxic home. Learn more about my story >>


  1. Emiley on 02/24/2015 at 7:06 pm

    Sounds yummy! I’ll have to give it a try. Could I sub regular flour for rice flour?

    • Kathleen on 02/24/2015 at 8:07 pm

      Yep. Enjoy! 🙂

  2. Courtney on 02/24/2015 at 11:30 pm

    I’ve been meaning to ask you for this recipe. My family loved this soup when you cooked it for them. Thank you!

    • Kathleen on 02/25/2015 at 5:41 pm

      I’m so glad they liked it, Courtney!

  3. Dona Landrum on 02/25/2015 at 4:48 pm

    Could I substitute arrowroot for the rice flour? If so, would the measurement be the same?

  4. Dolores Heidenthal on 03/04/2015 at 12:22 am

    The Irish Soup turned out delightfully delicious. I served it twice today: to a friend at lunch & my husband at dinner, both raved about it.
    Your directions w/photos were so clear, it made it easy for me. I used fresh Mirepox because Wegmans was out of the frozen. I found the rice flour in the gluten-free aisle. I use Red Mill steel cut oats, Wegmans low sodium chicken broth, & Thai organic coconut milk-Yum-Yum.
    Thank you Kathleen

    • Kathleen on 03/04/2015 at 1:44 am

      Yay, Dolores! I’m so glad you (and your friend and your husband) enjoyed it. 🙂

  5. Connie on 10/31/2015 at 6:03 pm

    I’m glad to find your blog; I have so many things in common with you regarding health! I have cut out gluten for years, and found that even oats can have gluten because of cross-contamination either in the field or in the processing facility. I gather that Bob’s Red Mill does offer a gluten-free version of their steel-cut oats; in case anyone reading your recipe also is starting out a gluten-free diet, that would be an important thing to note. Thank you for this recipe! I want to try it soon! 🙂

    • Kathleen on 10/31/2015 at 8:44 pm

      Thanks for pointing that out, Connie. I added a link in the ingredients list above, just to clarify. 🙂 Hope you LOVE the soup!

  6. Sharon on 05/31/2017 at 9:10 pm

    Since I am vegetarian I hadn’t looked too much into your recipes, was thrilled with this dish, on the stove!! Smells yummy can’t wait till dinner. Thanks

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