All these homemade gluten free vegetable soup recipes are also dairy free and made from scratch with healthy whole ingredients. These are hearty, filling meatless gluten free vegetable soups packed with protein and flavored with herbs and spices. Suitable for clean eating diets plus anyvegetarianorvegancan enjoy them.
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Looking for gluten free dairy free soup recipes? Here are 3 of my favorite gluten free vegetable soup recipes that taste good even when made without a broth or stock.
The best thing about making these gluten free vegetable soup recipes at home is that you can control the ingredients and they taste even better the next day.
How To Make Tasty Dairy Free / Gluten Free Vegetable Soups
Choose The Vegetables for Your Soup
A gluten free dairy free vegetable soup can be made with any combination of fresh or frozen vegetables.
When you’re making soup with broth (be sure your store bought broth is gluten free) you already have a base of flavors and you can use just two or three types of veggies per soup.
However when you’re making soup without stock, the more veggies the better.
Related:
Gluten Free Soup Recipes With More Flavor
Aromatic veggies like, onions, celery, garlic and carrots are a must for an aromatic soup especially when you don’t use a broth.And browning onions really adds flavor comparing to just throwing raw onion into your soup.
Use spices to add that extra flavor. Seasoning properly is critical for optimum flavor in soups.Besides salt and pepper, cumin or coriander or even curry powder can give your gluten free vegetable soup a brighter flavor.
Using herbs will enhance the flavor further and will addlife to your vegetable soup – bay leaves,thyme,oregano,rosemary, parsley are some of my favorite.
Add Body To Your Vegetable Soup
Using grains (like rice, buckwheat) or starchy vegetables like potatoes, sweet potatoes and squashes adds body to the soup. This way a creamy soup can easily be made dairy free.
Make Your Gluten Free Soup Recipes Healthier
A truly healthy homemade vegetable soup should have unprocessedwhole foods (organic if possible), especially vegetables, beans, and grains. Otherwise you’re just making a“toxic co*cktail” of pesticides and other processed ingredients.
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Also for maintaining the vitamin and mineral levels, it is recommend to cook vegetables for the shortest amount of time over the lowest amount of heat.
Since I like to make all my food from scratch and I’m too lazy to make a homemade broth in advance, I tend to make my gluten free, dairy free vegetable soup recipes from scratch without a broth or stock.
And I usually enjoy my soups with my gluten free sourdough breador some gluten free crackers.
1. Dairy Free Gluten Free Chickpea Soup
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This simple but flavorful chickpea vegetable soup, is a Moroccan inspired recipe. It’s a hearty and delicious meatless soup that’s naturally gluten free and vegan too. It’s packed withplant-based protein and will keep you full for a while.
This chickpea vegetable soup starts out just the way many soups do – with onion, garlic, carrot, sauteed just a bit before adding the rest. You can either use canned chickpeas or boil dry chickpeas the day before, it’s up to you.
The aromatic spices including cumin, turmeric, coriander and ginger provide “warmth” to the recipe. And the tomatoes gives it a pleasant sourness which brings the flavor to the next level.
I usually like to soak and then simmer a large pot of chickpeas and reserve a small portion for the soup and the rest goes to freezer.
Then I cover the beans withseveral inches of water, and bring everything to a boil. I let them simmer for aprox. 2 hours, until tender.Some say changing the water after bringing to a boil can reduce the gassy effects of fresh beans making the beans easier to digest. To boost their nutrition sprouting the beans before cooking is another option.
2.Gluten Free Dairy Free Soup With Pinto Beans And Sauerkraut
This sauerkraut and bean soup is another hearty meatless soup recipe made with gluten free and dairy free ingredients. There are a lot of versions for this soup but Ihave changed the recipe to meet my preferences – I excluded the meat and adjusted the proportion of beans and sauerkraut, plus I added some extra veggies.
It’s atangy and satisfying probiotic – rich soup. It’s great on it’s own or with a side of gluten free sourdough bread.The sauerkraut’s salty acidity elevates the taste of this soup in a special way.
As for the beans, you can soak them and then cook, or use canned beans.The pintobeans adds creaminess and earthiness to the soup. Theyhave a nuttier nature and take on nicely the salt form sauerkraut and the flavors of the other ingredients in the soup.
If you are a sauerkraut lover then you might be interested in this Gluten FreeCreamy Vegan Beet Soup With Red Sauerkrautas well.
3.Gluten And Dairy Free Split Pea Vegetable Soup
This is another healthy protein packed soup that is vegan, gluten free andloaded with health benefits.
I used dried yellow split peas for a more beautiful yellow color but the green ones will work too. I soaked and cooked them just like the other beans.
The special flavor inthis gluten free vegetable soup recipe is developed by sauteing fresh garlic, leeks and carrots in the pot before adding the spices (turmeric, cumin, coriander, rosemary).
Add the peas, bay leaves and sweet potatoes and let the soup simmer until everything is tender. The sweet potatoes add a delicious, natural sweetness that blends perfectly with the spicesused in this soup.
The end result is a bright, filling vegetarian dairy free supper.
Reasons To Make Vegetable Soups At Home
1. Soups are an easy way to boost the vegetable intake. Some grocery stores sell fresh soups which might contain fewer preservatives than soup in a can, but you should still beware of the hidden processed ingredients and not only.
Heat sensitive vitamins like vitamin C can be depleted from soup if it has been simmered for a long time. And usually soups are kept hot for customer’s convenience. Anything older than two to three hours will contain less vitamins than if the soup had been freshly made at home.
2. The cooking method of vegetables can affects the retention of vitamins. Some nutrients are better absorbed when a food has been heated rather than when eaten raw. Cooked carrots, have more absorb-able beta carotene than when eaten raw. It’s the same for tomatoes.
3. By consuming the cooking water (when you cook vegetables), you’re keeping the water-soluble vitamins.
4. Provides easily digestible vitamins:a sensitive, damaged gut is unable to absorb nutrients from food effectively. Vegetable soups make the vitamins an minerals more absorb-able.
5. Homemade soup is perfect for weight loss, it will help you burn fat and increase your metabolism.
When you are strivingto improve yourhealth,keep the soup recipe simple. I’m usually making my vegetable soups gluten free and dairy free, water based and not cream based with no excess carbs or meat. This makes them easier to digest especially for people who have food sensitivities / allergies and gut problems.
More Gluten Free Dairy Free Soups Recipes
Healthy Creamy Shiitake Mushroom Soup (GF/DF)
Creamy Vegan Broccoli Soup In 25 min (GF)
If you try any of these gluten free dairy free vegetable soup recipes, let me know! Leave a comment, rate it and don’t forget to tag your photo with #healthytasteoflifeon Instagram!
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Healthy Gluten Free Vegetable Soup Recipes (Dairy Free)
Looking for healthy gluten free soup recipes? These dairy free gluten free soup recipes are easy to make and provide a hearty vegetarian or vegan meal made with wholesome ingredients. The best gluten free soups are always made from scratch with fresh nourishing veggies, herbs and warming spices. How-to video included.
Prep Time10 minutes mins
Cook Time30 minutes mins
Total Time40 minutes mins
Course: Lunch, Main Course
Cuisine: Clean Eating, DairyFree, Gluten Free, Mediterranean, Vegan Inspired, Vegetarian
Servings: 3 people
Calories: 400kcal
Author: HealthyTasteOfLife
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Ingredients
Chickpea Vegetable Soup (Gluten Free Dairy Free)
- 1 cup dried chickpeas - organic
- 1-2 Tbsp olive oil - extra virgin, cold pressed
- 1 large onion
- 4-5 garlic cloves
- 1 Inch fresh ginger
- 1 bell pepper, - chopped (organic)
- 1/2 9 oz jar diced tomatoes - (organic)
- 1 large zucchini
- 2 bay leaves
- 2-3 Cups water - (add more if neccessary)
- 1/2 Tsp salt
- 1/2 Tsp black pepper
- 1/2 Tsp cumin
- 1/2 Tsp turmeric
- 1/2 Tsp coriander
- chopped parsley - garnish
Sauerkraut And Bean Soup (Gluten Free Dairy Free)
- 1-2 Tbsp olive oil - extra virgin, cold pressed
- 1 large onion
- 3 medium carrots
- 2-3 celery stalks
- 1/2 9 oz jar diced tomatoes, - organic
- 1½ Cups pinto beans - (cooked, or can)
- 2 Cups sauerkraut - (homemade)
- 1/3 Tsp salt
- 1/2 Tsp black pepper
- 3/4 Tsp thyme
- 2 bay leaves
- 1 whole sprig of rosemary - (fresh)
- 2-3 Cups water/ to taste
- 5-6 asparagus stalks
- chopped parsley - garnish
Split Pea Vegetable Soup (Gluten Free Dairy Free)
- 1½ Cups dried yellow split peas
- 4-5 Cloves of garlic - (finely minced)
- 1 large leek - (sliced)
- 2-3 carrots - (chopped)
- 1 medium red bell pepper - (chopped)
- 2 medium sweet potatoes - (chopped)
- 1/2 Tsp salt
- 1/2 Tsp black pepper
- 1/2 Tsp cumin
- 1 Tsp rosemary
- 1/2 Tsp turmeric
- 1/2 coriander
- 2 bay leaves, - organic
- 2 Cups of water, - or more
- Chopped scallions - garnish
Instructions
For Chickpea Vegetable Soup:
Soak the chickpeas overnight, cook the next day until medium-firm.
Saute onion, garlic and ginger in olive oil until slightly browned.
Add the (chopped) bell pepper, diced tomatoes and all spices, cook for 10 minutes then add the (chopped) zucchini at the end.
Transfer everything in the pot where the chickpeas are cooking. Add 2 bay leaves and simmer for 10 minutes. Let all flavors absorb a bit, then serve!
For Sauerkraut And Bean Soup:
Saute onion & garlic in olive oil until slightly browned.
Add the (chopped) carrots, celery, diced tomatoes and all spices, cook for 10 minutes than add the beans and sauerkraut.The sauerkraut is already salted so taste the soup before adding more salt.
Add the bay leaves, a whole sprig of rosemary and water to cover the vegetables.
Simmer for 10-15 minutes, then add the asparagus at the end and turn off the heat. Let all flavors absorb for 20 minutes then serve!
For Split Pea Vegetable Soup:
Soak the peas overnight. Cook them the next day until medium-firm.
Saute leeks & garlic in olive oil until slightly browned.
Add the chopped carrots, bell pepper and all spices. Cook for 5-10 minutes then add the peas (rinsed) and water to cover.
Simmer for 30 minutes then add the sweet potatoes (cubed). Simmer again until everything is soft and tender.
Garnish with fresh chopped scallions and serve!
Video
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Notes
Gluten Free Vegetable Soup Tips
1. Simmering vegetables in a covered pot over low heat to steam in their own liquid. This will get the soup a pronounced depth without adding any broth or stock.
2. You can always add more liquid, but there’s not much you can do to fix a too-thin soup.
3. Taste constantly and adjust flavors and spices as you go.
4. Let the soup set (20 minutes to 1 hour) to enhance the flavors, melding different flavors into a harmonious whole.
Freeze and Reheat:
You can cook a large batch of soup, then freeze small portions. To reheat, thaw overnight in the refrigerator, then slowly bring the soup up to temp in a covered pot over medium heat.
Tried this recipe?Mention @HealthyTasteOfLife or tag #healthytasteoflife!
Nutrition
Serving: 2cups | Calories: 400kcal
The information shown is an estimate provided by an online nutrition calculator.
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