Healthier Swedish Blueberry Soup (vegan, gluten-free, paleo)
This healthier Swedish blueberry soup uses just a little maple syrup to sweeten this energizing dish that can be served either warm or cold! Naturally vegan, gluten-free, and paleo.
This may seem like an odd recipe to post now (or ever, if you’ve never heard of blueberry soup!), but it’s a typical winter dish in Sweden. It’s even served at the Vasaloppet, the world’s oldest, largest, and longest ski race, and also at ski resorts. Skiers seem to like the stuff. As do I!
When I was an exchange student in Sweden, my host parents bought blÃ¥bärssoppa (blueberry soup) in a Tetra Pak and I loved having it as a drink for breakfast. Blueberry soup can also be served cold for a summertime version. If making this recipe in the summer, I’d skip the cardamom and cinnamon and add lemon zest instead.
Blueberry soup recipes seem to call for a lot of granulated sugar, which seems silly considering how well maple syrup and blueberries pair together. When I looked into blueberry soup recipes, I searched in Swedish and couldn’t find a single one that used maple syrup.
But then I remembered how ridiculously expensive maple syrup is over there, and it all made sense. I used just 1/4 cup maple syrup to sweeten 4 cups of soup and found it to be the perfect amount. You may need more or less, depending on the sweetness of your berries. I don’t think cardamom is typically used in blueberry soup, either, but it’s my recip,e and so in it went. :) I toss cardamom into all my Swedish recipes, with the exception of these gluten-free Swedish meatballs.
In Sweden, everyone has the right to walk into the forest and pick all the berries they want. It’s pretty cool. I once visited a friend in Stockholm, and when I opened his freezer to find some cookie dough, I discovered a freezer full of blueberries. It seriously just had blueberries in there. I asked what the deal was, and he said that his mother, who lives about 5 hours north, had picked them and brought them down for him. They’re serious about their blueberries.
Perhaps because of this overabundance, they make blueberry soup. While I enjoy this soup, I can’t imagine paying full price for blueberries just to make this. Now, if you have affordable frozen blueberries, fresh blueberries on sale, or a Swedish mother who has run out of places to store her blueberries, then go for it. :)
For another delicious variation, try this mango raspberry chilled soup from It’s Yummi! It’s also naturally gluten-free.
Healthier Swedish Blueberry Soup (vegan, gluten-free, paleo)
Ingredients
- 3 cups (450 grams) blueberries fresh or frozen and thawed
- 3 tablespoons – 1/4 cup (40 to 60 ml) maple syrup
- 1/2 teaspoon ground cardamom
- 1/4 teaspoon ground cinnamon
- 1 tablespoon freshly squeezed lemon juice
- 2 cups (474 ml) water
- 2 teaspoons cornstarch or tapioca flour for paleo + 1 tablespoon cold water, optional
Instructions
- In a large, deep, non-reactive saucepan, bring the blueberries, 3 tablespoons maple syrup (ignore the quantity below – it's a technical issue I can't fix), cardamom, cinnamon, lemon juice and water to a boil over medium heat.3 cups (450 grams) blueberries, 3 tablespoons – 1/4 cup (40 to 60 ml) maple syrup, 1/2 teaspoon ground cardamom, 1/4 teaspoon ground cinnamon, 1 tablespoon freshly squeezed lemon juice, 2 cups (474 ml) water
- Let boil for 5 minutes. Remove from the heat.
- If you’d like the mixture to be thicker, mix together the cornstarch with 1 tablespoon cold water and stir into the soup.2 teaspoons cornstarch
- Return the pan to the heat, bring to a boil, and then remove from the heat.
- Let cool for 15-20 minutes before serving. Add the last tablespoon (or more) of maple syrup, if desired. Can also be served chilled. Goes well with a little Greek yogurt mixed in.
- Refrigerate any leftovers for up to 3 days.
Notes
- The nutrition information provided is calculated as a courtesy and is only an estimate. I am not a licensed nutritionist or dietitian. For the most accurate nutritional data, consult a professional or use your preferred calculator.
Nutrition
Categories:
Dairy-free, Drinks, Gluten-free, Grain-free, Paleo, Summer Recipes, Vegan, Winter Recipes,
If you re just using lemon zest for summer how much do you need?
I haven’t tried it but I’m guessing about a tablespoon. Just add it to taste. You can always add more.
I just received your recipe. I recently found out I am Swedish (possibly from Västerbotten county) and my blueberries are ripening! Perfect! Can’t wait to try it!
That’s cool you found out you’re Swedish! :) I hope you’ll enjoy the soup if you try it out!
I used Honey instead of Maple syrup and used tapioca flour instead of the cornstarch, it was delicious. Thanks!
I also recommend using ground flax seed as thickener instead of the corn starch. Adds Omega 3 and fiber.
…and I used goat yoghurt.
Oh, yum! Thanks again for the tip.
Thanks for the tip! Sounds good. :)
So intrigued by this and agree that it would be an amazing breakfast! Can’t wait to taste it!
I hope you’ll enjoy it! :)
Have you tried to omit or at least reduce the amount of maple syrup for this recipe? Blueberries are already 10% sugar (https://nutritiondata.self.com/foods-blueberries000000000000000000000.html), so I’m not sure if the maple syrup is really needed…
Yes, I used the least amount to make it taste good.
OK, thanks. I’ll try it when I can, then.
This is the funnest recipe ever! I’ve never heard of blueberry soup! I want to try it now. My husband’s ancestors are swedish.
Haha. Thank you! Hope you’ll like it. :)
I just discovered tart cherry soup and it’s a real treat as well!
Aaah. That sounds delicious! Thanks for the tip. :)
This sounds wonderful. I make squash soup and pumpkin soup. That is like drinking pumpkin pie. I would imagine blueberry soup would be like drinking a blueberry pie. Yum!
It really is! I’m on board for anything that’s like drinking pie. :D
I wonder if I could just puree everything together (except the cornstarch and tablespoon of water) in a blender if I’m making it chilled as a summer soup (I’ll keep the cardamom and cinnamon in there anyway). Because there are times here in Buffalo when, believe it or not…it’s just plain way too hot and humid to do any kind of cooking over the stove LOL.
Hmm. I don’t think it’d thicken. It’d just be pureed blueberries without boiling to thicken it up. And I know how you feel about not wanting to do any cooking in the summer! Here in Germany we don’t have AC and I’m the same way.
Well I could just pour it into a glass and drink it then if it doesn’t thicken I suppose LOL!
Though I think chia seeds can usually thicken cold stuff. There was a raw strawberry jam recipe I saw that used chia seeds as the thickener.
And I say “believe it or not” because my neck of the woods is famous for snow LOL!
Oooh… chia seeds is an interesting idea! Though I’d wonder if it’s get a little too gloopy. Raw pureed blueberries tend to gel and get weird, so who knows. It’d definitely be an experiment. ;)
I had a Dutch neighbour growing up that used to make blueberry soup… I love it! So glad to come across your site!
:)
Neat! I hope they shared with you. ;) Thanks for your comment and I’m happy you found the blog, too!