Beyond Roux: 5 Healthy Ways to Thicken Soups and Stews (2024)

FAQs

Beyond Roux: 5 Healthy Ways to Thicken Soups and Stews? ›

Couscous is ideal for thickening soups and stews because it cooks quickly, releasing starch as it plumps. Choose tiny Moroccan-style couscous for the subtlest thickening effect. Use larger pearl couscous (aka Israeli couscous) to add a more luscious, subtly chewy element to the final dish.

Method 1: Whisk in a slurry of cornstarch or flour

To thicken soup using flour or cornstarch, measure out the flour or cornstarch in a separate bowl — start with 1 tablespoon per cup of soup. Add equal parts water or soup liquid to the flour or cornstarch and whisk until they're completely combined in a slurry.

It's important to note that cornstarch has twice the thickening power of flour. If you need to substitute cornstarch to thicken liquid in a recipe that calls for ¼ cup (four tablespoons) flour, you only need two tablespoons cornstarch.

Easy-to-access alternatives are wheat flour, arrowroot flour, and rice flour. These are good alternatives to cornstarch because they are more nutritious and contain fewer carbohydrates and calories. Xanthan and guar gum are much stronger thickeners than cornstarch, but they can be harder to obtain and use.

Add lentils or rice

Blended lentils and rice can also add body to a soup. Red lentils work in tomato soups such as this recipe, and rice can be used in green soups or where a vegetable like cauliflower has been used. Cook them until they're tender, then blend them into the soup.

Add Flour Or Cornstarch

You can thicken soup by adding flour, cornstarch, or another starchy substitute. For the best results, never add flour or cornstarch directly to your soup. If you do, it will clump up on top. Instead, ladle a small amount of broth into a separate bowl and let it cool.

Mash beans, lentils, rice, or bread.

Rice, lentils, and beans release a lot of starch and naturally thicken soups simply from simmering, but you can also mash half the cooked rice/lentils/beans before adding to the soup for a simple way to thicken your dish.

Cornstarch is a pure carbohydrate, but flour has more nutrients. Cornstarch is a common ingredient in a wide variety of foods and beverages. It's used by home cooks and in commercial settings.

The main uses for cornstarch in Chinese cooking are: Marinating meats to create a velvety texture after stir-frying. Dredging foods prior to deep-frying to achieve a perfectly crispy result. Magically thickening soups, gravies, and stir-fry sauces.

One popular natural food thickener is agar agar, which is derived from seaweed and commonly used in vegan recipes. It can be used to create a firm gel-like texture and is often used in desserts such as jelly and custards. Another natural thickener is arrowroot, which is made from the root of the arrowroot plant.

What is the best food thickener for the elderly? ›

You don't need to use commercial thickeners for foods, since soup and other foods can be easily thickened with powdered potatoes (used for instant mashed potatoes), rice cereal, tapioca, or Jell-O, for example.

Cornstarch is a great option as it is a natural thickening agent, but you'll want to be careful about how much you use. Start with 1 tablespoon of cornstarch whisked together with cold water to create a slurry. Then, gradually add the slurry to the soup, letting it boil for one to two minutes before adding more.

Mash beans, lentils, rice, or bread.

Rice, lentils, and beans release a lot of starch and naturally thicken soups simply from simmering, but you can also mash half the cooked rice/lentils/beans before adding to the soup for a simple way to thicken your dish.

Ok, this may be a little obvious, but just adding water is going to make your soup go a little further. If you stick to a 50/50 ratio between water and whatever flavoured liquid you're using in your soup (be it tomatoes, a stock type, or a cream), you're unlikely to dilute it to the point of making it unpalatable.

There are several keto-friendly ingredients that can help thicken your soup without adding unnecessary carbs. Some options include xanthan gum, coconut flour, almond flour, psyllium husk powder, and cream cheese. These ingredients will add thickness without compromising the keto-friendly nature of your soup.