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Gluten Free Vegetable Soups (Dairy Free)

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 any vegetarian or vegan can enjoy them.

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.

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 add life 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 unprocessed whole foods (organic if possible), especially vegetables, beans, and grains. Otherwise you’re just making a “toxic cocktail” of pesticides and other processed ingredients. 

Read On: What Is The Best Diet For Healing Chronic Illnesses

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 bread or some gluten free crackers. 

1. Dairy Free Gluten Free Chickpea Soup

Chickpea Vegetable Soup Gluten Free Dairy Free Recipe

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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 with plant-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 with several 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

Sauerkraut / Cabbage And Bean Soup Bowl Dairy Free

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 I have 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 a tangy 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 pinto beans adds creaminess and earthiness to the soup. They have 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 Free Creamy Vegan Beet Soup With Red Sauerkraut as well.

3. Gluten And Dairy Free Split Pea Vegetable Soup

Yellow Split Pea Soup Recipe – Vegan, Dairy Free, Vegetarian, Clean Eating

This is another healthy protein packed soup that is vegan, gluten free and loaded 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 in this 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 spices used 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 striving to improve your health, 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

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  #healthytasteoflife on Instagram! 

3 Hearty, healthy gluten free / dairy free vegetable soup recipes made with fresh nourishing veggies, herbs and warming spices. These healthy gluten free meatless vegetable soup recipes are simple to customize, suitable for vegan, whole 30, paleo, vegetarian and clean eating diets.
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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 mins
Cook Time30 mins
Total Time40 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
  • 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)

  • 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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Recipe Rating




Helix

Wednesday 26th of February 2020

I like that these veggie soups are simple and pretty amazing....I also like that they don't require meat or meat stocks or other pacaked stuff... I always make mine with fresh whole veggies. SOups are my favorite make ahead lunches that can last 2 or 3 days easy!

HealthyTasteOfLife

Thursday 27th of February 2020

Yes, less processed and packaged stuff is better! And making soups from scratch is not that hard!