This chilly season has me craving bowls that warm the room as they simmer on the stove. I put this post together because I want to share gluten free and dairy free soups you can make without stress. Comfort should be simple, not full of guesswork or hidden ingredients. The goal here is to give you warm bowls with a clear path from pantry to table.
This post is for you if you cook with gluten or dairy limits. If you want cozy meals that fit those needs, you’re in the right place. These soups work for busy families, students, and anyone who wants a warm, simple dish.
You’ll find 30 gluten free dairy free soup recipes that fit busy lives. They cover creamy, brothy, hearty, and bright flavors. Creamy textures come from coconut milk, blended beans, or mashed vegetables, not dairy. There are options for meat lovers and for those who eat vegetarian or vegan.
Each recipe is written in a simple, friendly way. You can cook them on the stove, in a slow cooker, or in an Instant Pot. Make a big pot and freeze portions for busy days. Tips include how to thicken soups without dairy and how to read labels for gluten.
Not every recipe will fit every taste. Some soups use coconut milk or almond milk for creaminess. If you have nut or seed allergies, read the notes before you start. Cross contamination is possible in packaged products, so check labels.
I hope you find a few new favorites. Save this page for quick weeknight ideas. Try one this week and tell me how it goes. If you want more, tell me what flavors you crave.
1. Creamy Vegan Mushroom Soup
You want a cozy, dairy-free soup that fits a gluten-free diet. This Creamy Vegan Mushroom Soup helps you stay warm and satisfied.
It uses cashew cream to replace dairy, giving a silky texture without milk.
Earthy mushrooms meet garlic and thyme for a warm, savory note in every bite.
It cooks in about 45 minutes and stores well for quick lunches later.
Details:
– Servings: 4
– Prep Time: 15 minutes
– Cook Time: 30 minutes
– Total Time: 45 minutes
– Calories: 150 per serving
Here is how this recipe helps you right now:
– It’s simple to make with common ingredients.
– It turns humble mushrooms into a rich, comforting bowl.
– You can tweak the flavor with extra thyme or a squeeze of lemon.
Ingredients:
– 2 cups mixed mushrooms, chopped
– 1 cup onion, diced
– 4 cloves garlic, minced
– 1 cup cashews, soaked
– 4 cups vegetable broth
– 2 tsp dried thyme
– Salt and pepper to taste
– Fresh parsley for garnish
Instructions:
1. Soak cashews in water for 20 minutes to soften, or longer if you have time.
2. In a large pot, sauté onion and garlic until soft and fragrant.
3. Add mushrooms and thyme; cook until mushrooms are tender and browned slightly.
4. Blend cashews with 1 cup broth until very smooth, making a creamy mixture.
5. Stir cashew cream into the pot with the remaining broth; simmer 5 to 10 minutes.
6. Season with salt and pepper, then ladle into bowls and garnish with parsley.
2. Sweet Potato and Black Bean Chili
Need a hearty gluten free dairy free soup that warms you from the inside out? This Sweet Potato and Black Bean Chili fits the bill. It pairs chunky sweet potatoes with protein-rich black beans for a filling meal. Warm cumin and smoked paprika add depth, while a squeeze of lime keeps it bright. It’s quick to make, budget friendly, and great for batch cooking.
Cook time and servings: Prep 10 minutes • Cook 25 minutes • Total 35 minutes • Servings 6
Ingredients:
– 2 medium sweet potatoes, diced
– 2 cans black beans, drained and rinsed
– 1 can diced tomatoes
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 tsp cumin
– 1 tsp smoked paprika
– 4 cups vegetable broth
– Salt and pepper to taste
– Fresh cilantro for garnish
Instructions:
1. In a large pot, sauté the onion and garlic until soft.
2. Add the diced sweet potatoes and spices, cooking for 2 minutes to wake the flavors.
3. Stir in the black beans and diced tomatoes. Pour in the vegetable broth.
4. Bring to a boil, then reduce heat and simmer about 20 minutes until the sweet potatoes are tender.
5. Taste, adjust salt and pepper, and garnish with cilantro before serving.
Nutrition Information: Carbs 40g, Protein 10g, Fat 5g, Fiber 10g
A warm bowl of Sweet Potato and Black Bean Chili isn’t just a meal; it’s a hug in a dish! Quick, budget-friendly, and packed with flavors, it’s the perfect gluten free dairy free soup for cozy nights in.
3. Thai Coconut Soup
Need a cozy bowl that fits gluten free and dairy free meals? Thai Coconut Soup gives warm comfort without dairy or gluten. Creamy coconut milk meets bright lime and crisp veggies for a light, satisfying lunch or dinner. You get a fragrant, easy dish that fills the kitchen with sweet coconut aroma.
Here are the complete recipe details so you can cook this tonight.
– Servings: 4
– Prep Time: 15 minutes
– Cook Time: 20 minutes
– Total Time: 35 minutes
– Calories: 280 per serving
– Nutrition: Carbs 20g, Protein 6g, Fat 18g, Fiber 2g
Ingredients:
– 1 can coconut milk
– 1 cup vegetable broth
– 1 cup mushrooms, sliced
– 1 bell pepper, sliced
– 1 cup snap peas
– 2 cloves garlic, minced
– 1 inch ginger, grated
– 2 tbsp red curry paste
– Juice of 1 lime
– Fresh basil for garnish
Instructions:
1. In a pot, heat garlic and ginger until aromatic.
2. Add red curry paste and cook for a minute.
3. Pour in coconut milk and vegetable broth; bring to a gentle simmer.
4. Add mushrooms, bell pepper, and snap peas; simmer 8 to 10 minutes until tender.
5. Stir in lime juice and garnish with basil.
6. Taste and adjust salt if needed. Serve hot.
Tips: This soup plays well with what you have. Swap in tofu, broccoli, or carrots. Fresh herbs brighten the flavor.
4. Lentil Vegetable Soup
You want something warm and filling that fits a dairy-free, gluten-free diet. This Lentil Vegetable Soup delivers. It uses protein-rich lentils and bright vegetables to make a satisfying bowl. The cumin and coriander add warmth without heaviness.
Servings: 6
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Calories: 220 per serving
Nutrition Information: Carbs 34g, Protein 12g, Fat 4g, Fiber 10g
Ingredients:
– 1 cup brown lentils, rinsed
– 1 carrot, diced
– 1 celery stalk, diced
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 tsp cumin
– 1 tsp coriander
– 4 cups vegetable broth
– Salt and pepper to taste
– Fresh spinach for garnish
Instructions:
1. In a large pot, sauté onion, garlic, carrot, and celery until soft.
2. Stir in lentils and spices, cooking for a couple more minutes.
3. Pour in the vegetable broth and bring to a boil.
4. Reduce heat and simmer about 25 minutes until lentils are tender.
5. Add spinach and cook until wilted. Season to taste.
6. Serve hot, with extra spinach if you like.
Tips: For a thicker texture, blend a portion before serving.
FAQs: Can I substitute green or yellow lentils? Yes, but adjust cooking time as they soften differently.
5. Spicy Roasted Tomato Soup
You need a soup that fits gluten free and dairy free diets without losing taste. Spicy Roasted Tomato Soup delivers warmth in every bowl. Roasting tomatoes deepens their sweetness. A pinch of red pepper flakes adds a mild kick that wakes the flavors.
Servings: 4
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Calories: 180 per serving
This soup makes a solid lunch or light dinner. It goes with gluten-free bread or a simple salad. If you like a bit more heat, add another pinch of pepper flakes.
Nutrition Information:
Carbs: 22g, Protein: 4g, Fat: 7g, Fiber: 3g
Ingredients:
– 6 cups cherry tomatoes
– 1 onion, chopped
– 4 cloves garlic, unpeeled
– 2 tbsp olive oil
– 2 cups vegetable broth
– 1 tsp red pepper flakes
– Salt and pepper to taste
– Fresh basil for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss tomatoes, onion, and garlic with olive oil, salt, and pepper.
3. Roast 25 minutes until caramelized.
4. Transfer to a pot, add vegetable broth and red pepper flakes.
5. Simmer 10 minutes.
6. Blend until smooth, then garnish with basil.
Tips: Serve with gluten-free grilled cheese for a comforting meal.
FAQs: Can I use canned tomatoes? Yes, but fresh tomatoes taste better.
Conclusion: This roasted tomato soup shows how you can get rich flavor in a dairy free, gluten free bowl.
6. Vegetable Miso Soup
Looking for a cozy soup that fits gluten-free and dairy-free meals? Vegetable Miso Soup gives light warmth with fresh veggies and a soothing miso broth. The flavor is clean, with a deep umami from miso without heaviness. You can swap in whatever vegetables you have on hand, and it still tastes bright. It comes together in about 25 minutes—perfect for busy weeknights.
Servings: 4
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Calories: 100 per serving
Complete ingredients:
– 4 cups vegetable broth (gluten-free)
– 2 tbsp miso paste (white or light miso works well)
– 1 cup bok choy, chopped
– 1 cup mushrooms, sliced
– 1 carrot, julienned
– 2 green onions, sliced
– Seaweed or nori strips (optional)
– Optional: 1/2 cup firm tofu, cubed for extra protein
Instructions:
1) In a pot, heat the vegetable broth until it simmers.
2) Whisk in miso paste until it dissolves completely.
3) Add bok choy, mushrooms, and carrot. Simmer about 5–7 minutes until the veggies are tender.
4) Stir in green onions and seaweed just before serving. If using tofu, fold it in after the soup boils and warm through.
Nutrition Information: Carbs 14g, Protein 6g, Fat 3g, Fiber 2g
Tips: Miso soup is best enjoyed fresh. It can be refrigerated for up to 2 days, but flavor and texture are best when eaten soon after cooking.
Craving something cozy? Vegetable Miso Soup is your go-to! With fresh veggies and a soothing miso broth, you can whip up a gluten-free, dairy-free delight in just 25 minutes!
7. Curried Butternut Squash Soup
You want a cozy bowl that fits dairy-free and gluten-free eating. Curried Butternut Squash Soup gives a rich, silky feel without dairy. Roasted squash and coconut milk bring natural sweetness, while curry spices wake up the flavor. This soup is simple to make and perfect for fall nights when you need warmth.
Servings: 4
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Calories: 240 per serving
Ingredients:
– 1 medium butternut squash, peeled and cubed
– 1 can coconut milk
– 1 onion, diced
– 2 cloves garlic, minced
– 2 tbsp curry powder
– 4 cups vegetable broth
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss squash with olive oil, salt and pepper; roast 25 minutes.
3. In a pot, sauté onion and garlic until fragrant.
4. Add roasted squash, broth, and curry powder; simmer 10 minutes.
5. Blend until smooth, then stir in coconut milk.
6. Reheat gently and season to taste.
7. Serve warm with a light shake of curry powder.
Tips: Make ahead and store in the fridge for quick meals.
Nutrition Information: Carbs 30g, Protein 4g, Fat 12g, Fiber 6g
8. Creamy Cauliflower Soup
You want a warm bowl that fits gluten free and dairy free life. Creamy Cauliflower Soup gives that cozy, silky texture without any cream. It is simple to make and gentle on your stomach. You can add herbs or spices to tailor the flavor.
Servings: 4
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Calories: 190 per serving
Ingredients:
– 1 head cauliflower, chopped
– 1 onion, diced
– 2 cloves garlic, minced
– 4 cups vegetable broth
– 1 tbsp olive oil
– Salt and pepper to taste
– Fresh chives for garnish
Instructions:
1. In a pot, heat olive oil. Sauté onion and garlic until soft.
2. Add cauliflower and cook for a few minutes.
3. Pour in vegetable broth and bring to a boil.
4. Reduce heat and simmer about 20 minutes until cauliflower is tender.
5. Blend until smooth. Season with salt and pepper.
6. Serve warm, topped with chopped chives.
Tips: Stir in nutritional yeast for a cheesy vibe without dairy.
FAQs:
How long can I keep it in the fridge? Up to 5 days in an airtight container.
Conclusion: This soup blends health and comfort in one easy bowl.
9. Green Pea and Mint Soup
Craving a soup that fits gluten-free and dairy-free needs? Green Pea and Mint Soup gives you a bright, clean flavor. You taste sweet peas, cool mint, and a squeeze of lemon. It cooks fast and is easy to make on weeknights. Make a batch for lunches; it stores well.
Nutrition information: Carbs: 22g, Protein: 6g, Fat: 2g, Fiber: 4g
Ingredients:
– 4 cups vegetable broth
– 2 cups frozen peas
– 1 onion, diced
– 2 cloves garlic, minced
– 1 cup fresh mint leaves
– Juice of 1 lemon
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion and garlic until soft and translucent.
2. Add peas and broth; bring to a simmer and cook about 10 minutes.
3. Purée the soup with an immersion blender until smooth.
4. Stir in mint leaves and lemon juice; season with salt and pepper.
5. Serve warm, and adjust seasoning if needed.
Tips: A dollop of coconut yogurt adds creaminess without dairy.
FAQs:
Can I make this ahead of time? Yes. It keeps well in the fridge for up to 3 days.
Conclusion: This light soup is easy to fit into busy days and perfect for any season.
10. Zucchini and Basil Soup
Looking for a light, gluten-free soup that won’t weigh you down? Zucchini and Basil Soup brings bright flavors to your table. It pairs tender zucchini with fresh basil in a silky, dairy-free broth. In about 30 minutes you’ll have a cozy bowl of comfort.
Servings: 4
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Calories: 150 per serving
Nutrition Information: Carbs: 18g, Protein: 5g, Fat: 6g, Fiber: 3g
Ingredients:
– 4 zucchini, chopped
– 1 onion, diced
– 2 cloves garlic, minced
– 4 cups vegetable broth
– 1 cup fresh basil, chopped
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion and garlic until fragrant.
2. Add chopped zucchini and cook for 5 minutes.
3. Pour in vegetable broth and bring to a boil.
4. Reduce heat and simmer about 15 minutes until zucchini is tender.
5. Stir in fresh basil, then blend until creamy using a blender or immersion blender.
6. Season with salt and pepper. Serve warm with extra basil.
Tips:
– Serve this soup warm for a comforting meal, or chill for a refreshing summer dish.
– Add a squeeze of lemon to brighten the flavor.
– For extra texture, top with a pinch of toasted seeds or gluten-free croutons.
FAQs:
– Can I use parsley or dill for a twist? Yes, they pair well with basil and zucchini.
11. Carrot Ginger Soup
Want a warm bowl that fits your gluten-free dairy-free plan? This Carrot Ginger Soup delivers a bright, cozy taste. It’s quick to cook and easy to customize, so you can make it on busy nights. Here is the full recipe you can make tonight.
Servings: 4
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Calories: 180 per serving
Nutrition Information: Carbs 23g, Protein 3g, Fat 6g, Fiber 5g
Ingredients:
– 5 large carrots, peeled and chopped
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon fresh ginger, grated
– 4 cups vegetable broth
– 1/2 teaspoon salt, or to taste
– 1/4 teaspoon black pepper, or to taste
– 1 tablespoon coconut oil or olive oil
– Coconut cream for garnish
Instructions:
1) In a large pot, heat the oil over medium. Add onion and garlic; cook until soft.
2) Add carrots and ginger; cook 3-4 minutes to wake the flavors.
3) Pour in broth and bring to a boil.
4) Reduce heat and simmer 25 minutes until carrots are tender.
5) Blend until smooth with an immersion blender or a regular blender.
6) Season with salt and pepper. Taste and adjust.
Tips: For a bright finish, add a squeeze of lime before serving.
12. Chickpea Lemon Soup
You want a cozy, dairy‑free soup that fills you up without heavy cream. Chickpeas give a smooth feel, while lemon adds a bright, fresh zing. This recipe fits gluten‑free meals and works any season.
Here is why it works: it packs protein and fiber in a simple, comforting bowl you can make quickly.
Servings: 4
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Calories: 200 per serving
Nutrition Information:
Carbs: 30g, Protein: 10g, Fat: 5g, Fiber: 8g
Ingredients:
– 1 can chickpeas, drained
– 4 cups vegetable broth
– 1 onion, diced
– 2 cloves garlic, minced
– Juice of 1 lemon
– 1 tsp turmeric
– Salt and pepper to taste
– Fresh parsley for garnish
Instructions:
1. In a pot, sauté onion and garlic until translucent.
2. Add chickpeas and pour in vegetable broth, bringing to a boil.
3. Stir in turmeric, lemon juice, salt, and pepper.
4. Simmer for about 15 minutes.
5. Blend until smooth or leave chunky according to preference.
6. Serve warm, garnished with fresh parsley.
Tips: You can add spinach or kale for an extra nutrient boost!
FAQs: Can I make it ahead? Yes, it stores in the fridge for up to 4 days.
Conclusion: A sunny, satisfying soup that makes lunch or a light dinner easy and tasty.
13. Roasted Red Pepper and Tomato Soup
You want a warm, dairy-free soup that fits a gluten-free meal plan. This Roasted Red Pepper and Tomato Soup delivers comfort in a bowl. The roasted peppers add a gentle sweetness, while the tomatoes give bright tang. It comes together quickly and goes great with gluten-free bread for dipping.
Servings: 4
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Calories: 190 per serving
This soup blends smoky peppers with juicy tomatoes to make a silky, satisfying base. It’s creamy without dairy and full of flavor that sticks with you. You can tailor the thickness by adjusting the broth. It’s ideal for a cozy lunch or a simple dinner.
Ingredients:
– 2 red bell peppers, roasted and diced
– 1 can diced tomatoes
– 1 onion, diced
– 4 cloves garlic, minced
– 2 cups vegetable broth
– 1 tsp smoked paprika
– Salt and pepper to taste
Instructions:
1. Roast peppers until the skins blister, then peel and dice.
2. In a pot, sauté onion and garlic until soft.
3. Add peppers, tomatoes, and broth; bring to a gentle simmer.
4. Stir in smoked paprika; season with salt and pepper.
5. Blend until smooth and serve warm.
Tips: A splash of balsamic vinegar adds nice depth.
Nutrition Information: Carbs: 24g, Protein: 5g, Fat: 6g, Fiber: 4g
Conclusion: This soup offers a simple, flavorful way to enjoy seasonal veggies any time of year.
14. Potato Leek Soup
Want a warm bowl that fits gluten-free and dairy-free diets? Potato Leek Soup offers gentle onion flavor with creamy potatoes for comfort. It’s thick, satisfying, and easy to make on a busy night. Here is why it works: simple ingredients, fast prep, and rich texture without dairy or gluten.
Servings: 4
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Calories: 210 per serving
Ingredients:
– 4 large potatoes, peeled and diced
– 2 leeks, white and light green parts, cleaned and sliced
– 4 cups vegetable broth
– 2 cloves garlic, minced
– 2 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. In a pot, heat olive oil. Sauté leeks and garlic until soft.
2. Add diced potatoes and vegetable broth; bring to a boil.
3. Reduce heat and simmer about 20 minutes, until potatoes are tender.
4. Blend until creamy using an immersion blender or a standard blender in batches.
5. Season with salt and pepper, then serve warm. Garnish with chopped chives if you like.
Tips: For extra creaminess, blend all the soup or leave a few potato chunks for texture. If you want a smoother taste, whisk in a splash of non-dairy milk at the end.
FAQs: Can I add other herbs? Yes. Thyme or dill can lift the flavor without overpowering the potato base.
15. Spiced Pumpkin Soup
Looking for a warm, dairy-free and gluten-free soup that feels like fall in a bowl? Spiced Pumpkin Soup fits the bill. Fall flavors shine with pumpkin, cinnamon, and nutmeg for a creamy, comforting bite. The recipe is easy, budget friendly, and quick for weeknights. You control how thick it is by adjusting the broth.
Ingredients:
– 4 cups pumpkin puree (fresh or canned)
– 1 onion, diced
– 2 cloves garlic, minced
– 4 cups vegetable broth
– 1 tsp cinnamon
– 1/2 tsp nutmeg
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion and garlic until soft.
2. Stir in pumpkin puree, broth, cinnamon, nutmeg, salt, and pepper.
3. Bring to a simmer and cook 20 minutes.
4. Blend until smooth and adjust seasoning.
5. If you want richer body, swirl in a little coconut cream or olive oil at the end.
Tips:
– Top with toasted pumpkin seeds for texture.
– For extra creaminess, whisk in a splash of coconut cream.
– Use veggie broth for a lighter taste or a drizzle of olive oil for richness.
FAQs:
– Can I add cream? Coconut cream works as a dairy-free substitute.
– Can I freeze this soup? Yes, freeze in airtight containers for up to 3 months.
This warm, creamy soup is perfect for a cozy night or a quick dinner. Enjoy a bowl with gluten-free bread.
16. Italian Vegetable Soup
You want a soup that is easy, filling, and safe for gluten-free and dairy-free diets. Italian Vegetable Soup fits that need. It uses simple veggies, a light tomato base, and a warm, comforting aroma. You make it in one pot and finish with a splash of fresh basil for brightness.
Next steps: gather what you need, then cook along with these simple steps.
Ingredients:
– 2 carrots, diced
– 1 medium zucchini, diced
– 1 onion, chopped
– 2 celery stalks, diced
– 1 can diced tomatoes (14.5 oz)
– 4 cups vegetable broth
– 1 tsp Italian seasoning
– Salt and pepper to taste
– Optional: fresh basil for garnish
Instructions:
1. In a large pot, heat a little olive oil. Sauté onion and celery until soft.
2. Add carrots and zucchini; cook 4 to 5 minutes.
3. Stir in tomatoes and vegetable broth; bring to a gentle boil.
4. Add Italian seasoning, then season with salt and pepper.
5. Simmer about 20 minutes, until vegetables are tender.
6. Ladle into bowls and garnish with basil if you like.
Tips: This soup is great for using leftover veggies.
Nutrition Information: Calories about 180 per serving. Carbs 30g, Protein 8g, Fat 5g, Fiber 6g.
17. Moroccan Spiced Lentil Soup
If you want a warm, gluten-free and dairy-free soup that feels cozy and homey, try this Moroccan Spiced Lentil Soup. It uses simple pantry staples and big, comforting flavors. Cumin, coriander, and a hint of cinnamon wake up the lentils in a fragrant, hearty bowl. This soup is satisfying on chilly nights and easy to make.
Servings: 6
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Calories: 220 per serving
Nutrition Information: Carbs 38g, Protein 11g, Fat 5g, Fiber 12g
Ingredients:
– 1 cup red lentils, rinsed
– 2 carrots, diced
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups vegetable broth
– 1 tsp cumin
– 1 tsp coriander
– 1/2 tsp cinnamon
– Salt and pepper to taste
Instructions:
1. Sauté onions, garlic, and carrots in a pot with a little oil until soft.
2. Add lentils and spices, and cook for a couple minutes to bloom the aromas.
3. Pour in vegetable broth and bring to a boil.
4. Reduce heat and simmer about 25 minutes until lentils are tender.
5. Season with salt and pepper, then serve warm.
Tips: A dollop of coconut yogurt adds creaminess without dairy.
FAQs: Can I make this soup in advance? Yes. It stores well in the fridge for up to a week.
Conclusion: This aromatic, plant-powered soup brings a touch of Morocco to your kitchen and a smile to your bowl.
18. Creamy Avocado Soup
Need a gluten free dairy free soup that tastes rich and fresh? Creamy Avocado Soup fits. It blends ripe avocados with cucumber, lime, and herbs for a silky, dairy-free bowl. You get healthy fats and fiber in a quick 15 minutes. Serve it chilled on hot days or keep it ready for a fast lunch.
Ingredients:
– 2 ripe avocados
– 2 cups vegetable broth
– 1 cucumber, chopped
– 2 cloves garlic
– Juice of 1 lime
– Salt and pepper to taste
– Fresh cilantro for garnish
Instructions:
1. In a blender, add avocados, cucumber, garlic, lime juice, and vegetable broth.
2. Blend until smooth and creamy.
3. Season with salt and pepper; adjust to your taste.
4. Chill or serve right away, topped with cilantro.
Here is why this works for you: the avocado creates a naturally creamy texture without dairy, giving you a satisfyingly smooth soup. The cucumber adds a light, refreshing bite. A splash of lime wakes up the flavors, while garlic boosts the aroma. It’s simple to customize—with a hint of chili, extra cilantro, or more broth for a thinner finish.
Storage and tips: keep leftovers in the fridge for up to one day. If you like it colder, add a few ice cubes during blending. This recipe fits gluten free and dairy free meal goals and pairs well with a crisp salad or grilled veggies.
19. Roasted Garlic and Potato Soup
Craving a warm bowl that fits dairy-free and gluten-free meals? This Roasted Garlic and Potato Soup delivers. The roasted garlic adds sweetness, while creamy potatoes make it silky. Here is how it works for a quick, cozy meal.
Servings: 4
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Calories: 230 per serving
Ingredients:
– 4 large potatoes, peeled and diced
– 1 head garlic, roasted
– 4 cups vegetable broth
– 1 onion, diced
– 2 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C) and roast garlic for 30 minutes until soft.
2. In a pot, heat olive oil and sauté onion until soft.
3. Add diced potatoes and vegetable broth, bringing to a simmer.
4. Cook until potatoes are tender.
5. Squeeze roasted garlic into the pot and blend until smooth.
6. Serve warm, garnished with fresh herbs.
Tips:
– For deeper flavor, roast the garlic until deeply amber.
– A pinch of smoked paprika or chopped chives adds a bright touch.
20. Cabbage and Sausage Soup
If you want a warm, comforting bowl that fits gluten-free and dairy-free needs, this Cabbage and Sausage Soup is for you. In one pot, it blends lean gluten-free sausage, crisp cabbage, and bright tomatoes. Each spoonful packs protein, fiber, and real flavor without dairy. It serves four, takes about forty minutes, and won’t break the budget.
Ingredients:
– 1 lb gluten-free sausage, sliced
– 4 cups cabbage, chopped
– 1 can diced tomatoes
– 1 onion, diced
– 2 cloves garlic, minced
– 4 cups vegetable broth
– Salt and pepper to taste
Instructions:
1. In a pot, brown the sausage until cooked through.
2. Add onion and garlic, cook until fragrant.
3. Stir in cabbage, diced tomatoes, and vegetable broth; bring to a simmer.
4. Cook about 20 minutes until cabbage is tender.
5. Season with salt and pepper to taste before serving.
Tips: Swap in ground turkey for a leaner option.
FAQs: Can I make this vegetarian? Yes. Omit the sausage and add more beans or extra vegetables.
21. Creamy Spinach Soup
You want a creamy soup that is dairy free and gluten free. Creamy Spinach Soup fits the bill. It looks vibrant and tastes rich, yet stays light enough for any time of day. Spinach provides vitamins while coconut milk adds a silky finish without dairy.
Ingredients:
– 4 cups packed spinach, firmly packed
– 1 medium onion, diced finely
– 2 cloves garlic, minced finely
– 4 cups vegetable broth
– 1 can full-fat coconut milk
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion and garlic until soft and fragrant.
2. Add spinach and cook until wilted and bright.
3. Pour in the vegetable broth and simmer about 8 to 10 minutes.
4. Blend until smooth using a blender or immersion blender.
5. Stir in coconut milk and season with salt and pepper to taste.
Tips:
– For extra brightness, add a squeeze of lemon at the end.
– Serve with gluten-free croutons or a drizzle of olive oil.
FAQs:
– How long does it keep? Up to 4 days in the fridge in an airtight container.
This creamy soup is a handy option for lunch or a light dinner. It scales easily for meal prep and stays tasty in the fridge. For a heartier meal, pair it with crusty gluten-free bread.
22. Cucumber Gazpacho
You want a light, gluten-free dairy-free soup for hot days. This Cucumber Gazpacho fits that need with bright flavors and no cooking. It is a no-cook, chilled soup that cools you fast and keeps you light. Fresh cucumbers, tomatoes, peppers, and herbs blend into a hydrating bowl you can sip or spoon.
Here is the complete recipe:
Nutrition Information: Calories about 80 per serving; Carbs 15g, Protein 2g, Fat 3g, Fiber 2g
Ingredients:
– 4 cups cucumber, peeled and chopped
– 2 cups tomatoes, chopped
– 1 bell pepper, diced
– 1 onion, chopped
– 1 garlic clove, minced
– 2 cups vegetable broth
– Juice of 1 lemon
– Fresh herbs for garnish
– Optional: 1/4 avocado for extra creaminess
Instructions:
1. In a blender, combine all ingredients until smooth.
2. Blend until the texture is even and silky.
3. Chill in the refrigerator for at least 30 minutes.
4. Serve cold, garnished with extra herbs.
Tips: For extra creaminess, blend in avocado. If you prefer a lighter texture, add a splash of water or more broth to reach your desired consistency.
23. Red Lentil and Carrot Soup
If you want a cozy soup that fits gluten-free and dairy-free eating, this Red Lentil and Carrot Soup is a strong pick. It’s hearty, easy to make, and quick enough for weeknights. Red lentils give a creamy feel, while carrots add natural sweetness and color. A light touch of cumin wakes the flavors without masking the ingredients.
Ingredients:
– 1 cup red lentils, rinsed
– 2 large carrots, diced
– 1 onion, chopped
– 2 cloves garlic, minced
– 4 cups vegetable broth
– 1 tsp cumin
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onions and garlic until translucent.
2. Add diced carrots and lentils, cooking for a few minutes.
3. Pour in vegetable broth and season with cumin, salt, and pepper.
4. Bring to a boil, then reduce heat and simmer until lentils are tender.
5. Blend if you prefer a smooth soup or serve chunky.
6. Serve warm and enjoy!
Nutrition Information:
Calories: 210 per serving
Carbs: 35g, Protein: 10g, Fat: 3g, Fiber: 8g
24. Corn and Potatoes Chowder
Want a warm, gluten-free and dairy-free soup that fills you up? This Corn and Potatoes Chowder fits the bill. It’s comforting and easy to make. Sweet corn brings a light pop of flavor, while potatoes add a hearty bite. Coconut milk makes it creamy without any dairy, so it stays smooth and gentle on the stomach.
Ingredients:
– 3 cups corn (fresh or frozen)
– 3 large potatoes, diced
– 1 onion, diced
– 4 cups vegetable broth
– 1 can coconut milk
– Salt and pepper to taste
Instructions:
1. In a pot, sauté the onion until it turns translucent.
2. Add the diced potatoes and corn; cook for a few minutes to wake up their flavors.
3. Pour in the vegetable broth and bring to a boil.
4. Reduce heat and simmer until the potatoes are tender, about 20 minutes.
5. Stir in the coconut milk and season with salt and pepper to taste. Serve hot.
Tips:
– For extra depth, stir in thyme or a pinch of smoked paprika.
– If you want a thicker chowder, blend a portion of the soup and mix it back in.
Warm up with a bowl of comfort! This gluten-free and dairy-free Corn and Potatoes Chowder is not just hearty and creamy, but it’s also simple to make. Dive into deliciousness without any guilt!
25. Spicy Tortilla Soup
If you want a comforting soup that fits gluten-free and dairy-free needs, this Spicy Tortilla Soup is for you. It blends tomatoes, beans, and spice for real flavor in every bowl. It comes together fast with pantry staples and a quick simmer. Top it with crisp tortilla strips for a satisfying crunch. Here is the complete recipe.
Servings: 6
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Calories: 200 per serving
Nutrition Information: Carbs: 30g, Protein: 6g, Fat: 8g, Fiber: 4g
Ingredients:
– 4 cups vegetable broth
– 1 can diced tomatoes
– 1 can black beans, drained
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tsp chili powder
– 1 tsp cumin
– Salt and pepper to taste
– Tortilla strips for topping
– Optional: avocado slices and lime wedges for serving
Instructions:
1. In a pot, sauté onion and garlic until soft.
2. Stir in tomatoes, black beans, broth, chili powder, and cumin.
3. Bring to a boil, then simmer about 15 minutes.
4. Serve topped with tortilla strips, avocado, and a squeeze of lime.
Tips: Add avocado slices for creaminess and a fresh zing with lime.
FAQs: Can I make this mild? Yes, simply reduce the chili powder or omit it.
Conclusion: A cozy, meat-free soup that shines at weeknights or when you have friends over.
26. Tomato Basil Soup
Looking for a cozy soup that fits a gluten-free and dairy-free plan? This Tomato Basil Soup checks that box and keeps the flavor bright. You get a clean, comforting taste from ripe tomatoes and fresh basil. It cooks in about 40 minutes and pairs well with gluten-free bread.
Ingredients:
– 6 cups ripe tomatoes, chopped
– 1 onion, chopped
– 4 cloves garlic, minced
– 2 cups vegetable broth
– 1 cup fresh basil leaves
– 2 tablespoons olive oil, plus extra for finishing
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F. Toss tomatoes with 1 tablespoon olive oil, salt, and pepper. Roast 20 minutes until blistered and sweet.
2. In a pot, heat the remaining olive oil. Sauté onion and garlic until soft and fragrant.
3. Add roasted tomatoes with their juices and the vegetable broth. Bring to a simmer and cook 15 minutes.
4. Stir in the basil. Blend the soup until smooth with an immersion blender or by careful batches in a blender.
5. Return to the pot, warm through, and season with more salt and pepper. Finish with a light drizzle of olive oil and extra basil if you like.
Tips: For deeper flavor, roast the tomatoes ahead of time. A little olive oil on top adds a glossy finish.
Storage: Refrigerate up to 3 days. Freeze for up to 1 month.
27. Quinoa Vegetable Soup
You want a warm, filling soup that fits your gluten-free and dairy-free plan. Quinoa Vegetable Soup is a simple answer. It blends protein-packed quinoa with a rainbow of vegetables. It cooks quickly and stays tasty for leftovers.
Servings: 6
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Calories: 210 per serving
Nutrition Information: Carbs 32g, Protein 8g, Fat 5g, Fiber 6g
Ingredients:
– 1 cup quinoa, rinsed
– 4 cups gluten-free vegetable broth
– 2 carrots, diced
– 1 bell pepper, diced
– 1 zucchini, diced
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tsp Italian seasoning
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion and garlic until soft.
2. Add carrots, pepper, and zucchini; cook a couple of minutes.
3. Stir in quinoa and broth; bring to a boil.
4. Reduce heat and simmer about 20 minutes until quinoa is tender.
5. Season with salt and pepper; serve warm.
Tips:
– Top with avocado or fresh herbs for extra brightness.
– Freeze leftovers in portions for quick meals.
– Add a squeeze of lemon for a zing.
FAQs: Can I freeze this soup? Yes, it freezes well for up to 3 months.
Conclusion: A simple, nourishing soup that fits busy days and keeps you satisfied.
28. Coconut Chickpea Soup
Craving a cozy soup that fits your gluten free and dairy free needs? This Coconut Chickpea Soup is creamy without dairy and friendly to many diets. The coconut milk gives a gentle richness while mild curry powder adds warmth that comforts on a cold day. You can make it in about 30 minutes and enjoy a bowlful of nourishment that feeds the whole family.
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 20 minutes
– Total Time: 30 minutes
– Calories: 250 per serving
Nutrition Information: Carbs: 30g, Protein: 8g, Fat: 12g, Fiber: 6g
Ingredients:
– 1 can chickpeas, drained and rinsed
– 1 can coconut milk
– 4 cups vegetable broth
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 tablespoon curry powder
– Salt and pepper to taste
Instructions:
1. In a pot, heat a splash of oil and sauté onion and garlic until soft.
2. Stir in chickpeas, coconut milk, vegetable broth, curry powder, and a pinch of salt.
3. Bring to a gentle simmer and cook about 15 minutes to blend flavors.
4. Use an immersion blender to puree for a creamy texture, or leave it chunky if you prefer.
5. Taste and adjust seasoning with more salt, pepper, or curry powder.
6. Serve warm; top with cilantro if you like.
Tips: Top with fresh cilantro for extra flavor and color.
FAQs: Can I use other beans? Yes, black beans or lentils would also work.
Conclusion: This creamy, dairy-free soup is great for weeknights and cozy weekends alike.
29. Wild Rice and Mushroom Soup
You need a warm, filling soup that fits gluten-free and dairy-free meals. This Wild Rice and Mushroom Soup delivers a cozy, earthy taste you can make on busy nights. Wild rice adds a chewy bite and mushrooms bring a deep umami. It travels well for meal prep and leftovers taste great.
Ingredients:
– 1 cup wild rice, rinsed
– 1 cup mushrooms, sliced
– 1 onion, diced
– 2 carrots, diced
– 4 cups vegetable broth
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion, garlic, carrot, and mushrooms until they are soft.
2. Add the wild rice and vegetable broth; bring to a gentle boil.
3. Reduce heat and simmer until the rice is tender, about 25 to 30 minutes.
4. Season with salt and pepper. Serve warm.
Nutrition Information: Calories 220 per serving; Carbs 35g; Protein 7g; Fat 6g; Fiber 4g
Tips: Sprinkle in a little nutritional yeast for a cheesy, dairy-free flavor.
30. Creamy Basil Pesto Soup
Need a soup that fits gluten free and dairy free diets? This Creamy Basil Pesto Soup brings fresh basil to your bowl with a silky coconut milk base. The pesto adds a bold herb lift, while vegetable broth keeps it light. It cooks in about 30 minutes and makes a bright, comforting meal for weeknights or quick gatherings.
Servings: 4
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Calories: 210 per serving
Ingredients:
– 1 can coconut milk
– 4 cups vegetable broth
– 1 cup fresh basil leaves
– 1 onion, diced
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion and garlic until soft.
2. Stir in basil, coconut milk, and vegetable broth; bring to a simmer.
3. Blend until smooth with a blender or immersion wand.
4. Season with salt and pepper, return to gentle heat if needed.
Tips:
– Garnish with extra basil for color and a fresh aroma.
– For a richer feel, use full fat coconut milk and a touch of olive oil.
– Want extra zing? Squeeze a little lemon juice before serving.
Nutrition Information: Carbs: 18g, Protein: 5g, Fat: 12g, Fiber: 3g
Soothe your soul with a bowl of Creamy Basil Pesto Soup! In just 30 minutes, enjoy a gluten free, dairy free delight that’s bursting with fresh flavors and comforting warmth.
Conclusion
These 30 gluten-free, dairy-free soup recipes are a treasure trove of comfort and nourishment. The variety ensures that there’s something for everyone, whether you crave something creamy, spicy, or outright hearty.
From classic options to unique innovations, each bowl is a journey of flavor that warms you up inside and out. So, grab your favorite soup pot and start cooking!
Frequently Asked Questions
What Are Some Easy Gluten Free Dairy Free Soup Recipes I Can Try?
You’re in luck! There are so many easy and delicious gluten free dairy free soup recipes to choose from. Try the Creamy Vegan Mushroom Soup for a silky texture or the Sweet Potato and Black Bean Chili for something hearty and comforting. Each recipe is designed to be simple, requiring minimal stress in the kitchen while keeping you warm and satisfied!
Can I Meal Prep These Gluten Free Dairy Free Soups?
Absolutely! Many of the gluten free dairy free soup recipes, like the Lentil Vegetable Soup and Spicy Roasted Tomato Soup, are perfect for meal prep. You can make a big batch and store portions in the fridge or freezer for quick, healthy meals throughout the week. Just reheat and enjoy for a cozy meal that fits your dietary needs!
What Ingredients Are Common in Vegan Gluten Free Dairy Free Soups?
Great question! Most vegan gluten free dairy free soups utilize wholesome ingredients like vegetables, legumes (like lentils and beans), and gluten-free grains (such as quinoa or rice). Many recipes also include plant-based alternatives to dairy, like coconut milk or cashew cream, to achieve that creamy texture without the dairy!
How Can I Make My Soups More Hearty and Filling?
To create hearty gluten free dairy free soups, focus on adding protein-rich ingredients like beans, lentils, or quinoa. You might also consider incorporating root vegetables or whole grains for added texture and substance. Recipes like the Chickpea Lemon Soup and Corn and Potatoes Chowder are excellent options that pack a flavorful punch while keeping you full!
Are These Soup Recipes Suitable for Kids?
Absolutely! Many of these cozy soup recipes are kid-friendly and can be adjusted to suit younger palates. For instance, the Carrot Ginger Soup is naturally sweet, while the Tomato Basil Soup is a classic favorite. You can also encourage kids to help with the cooking process, making it a fun family activity while introducing them to healthy eating!
Related Topics
gluten free
dairy free
vegan soups
cozy recipes
meal prep
hearty soups
healthy eating
seasonal recipes
easy soups
comfort food
plant-based
soup ideas
