30 Gluten Free Dairy Free Soup Recipes to Warm You Up

Why I made this post The season’s chill has me craving warm bowls, and I know gluten free and dairy free eating can feel tough. A good soup is simple, filling, and forgiving. I pulled together 30 soups that fit these diets and still taste comforting.

Who it’s for If you eat gluten free and dairy free, or you cook for someone who does, this is for you. It’s also for busy families and anyone who wants easy, cozy meals on weeknights. You can use pantry staples and still get rich flavors without dairy or gluten.

What you’ll get These soups cover a range: veggie soups, lentil and bean stews, chicken or fish bases, and creamy blends that use coconut milk or blended cashews to mimic cream. Each recipe has simple steps, handy swaps, and tips to make them even easier.

How to use the list Start with what you have. Pick a 20 minute soup for weeknights, or a longer simmer for weekends. You can use a slow cooker or a pot on the stove. I included tips on thickening, boosting flavor with herbs, and saving portions for future meals.

What this means for you Not every soup will feel like a heavy cream soup, and that’s okay. Some use creamy coconut milk or cashews to keep things dairy free. If you avoid coconut, you can swap in almond milk and a touch of starch to thicken. These recipes respect gluten free and dairy free needs without losing flavor.

Next steps Grab a spoon, pick two soups to try this week, and see how easy gluten free dairy free soup can be. If you try one, share your tweaks and what you learned. You’ll have warm bowls ready fast, and you’ll know exactly how to mix and match ingredients for future nights.

1. Creamy Coconut Tomato Soup

Are you after a cozy soup that fits gluten-free and dairy-free meals? This Creamy Coconut Tomato Soup delivers a silky texture without dairy. Coconut milk lends creaminess, while bright tomatoes add sunshine to the bowl. A pinch of dried basil ties the flavors together, and it all comes together in about 30 minutes.

Here is the complete recipe:

Ingredients

– 2 tablespoons olive oil

– 1 onion, chopped

– 2 cloves garlic, minced

– 1 can (14 oz) crushed tomatoes

– 1 can (13.5 oz) coconut milk

– 2 cups vegetable broth

– 1 teaspoon dried basil

– Salt and pepper to taste

Instructions

1. In a large pot, heat olive oil over medium heat. Add onion and garlic; cook until soft.

2. Stir in crushed tomatoes, coconut milk, and vegetable broth.

3. Add basil, salt, and pepper. Simmer for about 20 minutes.

4. Blend until smooth for a creamy texture. Use an immersion blender or transfer to a regular blender in batches.

5. Serve hot. Garnish with fresh basil or a splash of coconut milk. For a spicier note, add a pinch of red pepper flakes.

6. Tip: this soup freezes well. Cool, then store in freezer-safe containers for up to 3 months.

Serving ideas: pair with gluten-free bread for dipping, or top with a swirl of coconut milk and a few torn basil leaves.

Enjoy a comforting bowl that’s dairy-free and gluten-free, with simple ingredients and real flavor.

Warm your soul with a bowl of Creamy Coconut Tomato Soup – it’s gluten-free, dairy-free, and oh-so-cozy! In just 30 minutes, enjoy a delicious blend of flavors that brighten your day.

2. Hearty Vegetable Soup

You want a warm, filling dish that fits gluten free and dairy free needs. This hearty soup does the job. It blends root vegetables, greens, and bright herbs to comfort you on cold nights. Each spoonful feels nourishing, not bland. A splash of lemon at the end lifts the broth and keeps the flavors fresh.

Servings: 6 • Prep 15 min • Cook 30 min • Total 45 min • Calories ~180 per serving

Ingredients

– 2 tablespoons olive oil

– 1 onion, diced

– 2 carrots, diced

– 2 celery sticks, diced

– 3 cloves garlic, minced

– 2 zucchinis, diced

– 1 can (15 oz) chickpeas, drained

– 6 cups vegetable broth

– 2 cups kale, chopped

– Juice of 1 lemon

– Salt and pepper to taste

Instructions

1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery; cook until soft, about 6–8 minutes.

2. Stir in garlic, zucchini, and chickpeas; cook 3 minutes more.

3. Pour in broth and bring to a boil.

4. Add kale; reduce heat and simmer 20 minutes.

5. Stir in lemon juice; season with salt and pepper. Serve warm.

Tips

– Use seasonal vegetables on hand for color and flavor.

– This soup tastes better after a day in the fridge.

– Can I make this in a slow cooker? Yes. Put everything in and cook on low for 4–6 hours.

3. Spicy Lentil Soup

Need a spicy soup that fits gluten free and dairy free meals? This spicy lentil soup is for you. Lentils give protein and heartiness in every bowl. Tomatoes, cumin, turmeric, and chili powder wake your senses and stay friendly to your diet. It’s warm, filling, and easy to make after a long day.

Here is how you can make it at home.

Recipe details

– Servings: 5

– Prep Time: 10 minutes

– Cook Time: 30 minutes

– Total Time: 40 minutes

– Calories: Approximately 250 per serving

Nutrition Information

– Protein: 13g

– Carbohydrates: 35g

– Fats: 5g

– Fiber: 10g

Ingredients

– 2 tablespoons olive oil

– 1 onion, chopped

– 2 garlic cloves, minced

– 1 carrot, diced

– 1 cup dried lentils

– 1 can (14 oz) diced tomatoes

– 4 cups vegetable broth

– 1 teaspoon cumin

– 1 teaspoon turmeric

– 1 teaspoon chili powder

– Salt and pepper to taste

Instructions

1. In a large pot, heat olive oil over medium heat. Sauté onion, garlic, and carrot until softened.

2. Add lentils, tomatoes, vegetable broth, cumin, turmeric, and chili powder. Stir well.

3. Bring to a boil, then reduce heat. Simmer 25–30 minutes, or until lentils are tender.

4. Season with salt and pepper. For a creamier base, blend a cup of the soup and stir it back in. Top with chopped cilantro if you like.

Tip: This soup stores in the fridge for up to 5 days and can be frozen for later.

4. Creamy Vegan Mushroom Soup

Feeling hungry and want a warm, dairy-free soup? This Creamy Vegan Mushroom Soup fits a busy night. It uses a mix of mushrooms, fresh thyme, and a cashew cream for a silky finish. It works as a starter or a light meal with gluten-free bread.

Ingredients

– 1 cup raw cashews, soaked at least 4 hours

– 2 tablespoons olive oil

– 1 onion, diced

– 3 cups mixed mushrooms, sliced

– 3 cups vegetable broth

– 2 teaspoons thyme

– Salt and pepper to taste

Instructions

1. Drain cashews and rinse. Blend with 1 cup vegetable broth until smooth. Set aside.

2. In a pot, heat olive oil over medium heat. Sauté onion until translucent.

3. Add mushrooms. Cook until they release moisture and brown a bit.

4. Pour in remaining broth, thyme, salt, pepper. Simmer 15 minutes.

5. Stir in cashew cream. Blend lightly or leave chunky to your liking.

Tips

– For texture, use a mix of mushrooms like cremini, shiitake, and oyster.

FAQ

– Can I use almonds instead of cashews? Almonds can work but may not be as creamy.

5. Potato Leek Soup

Potato leek soup is a warm bowl you can rely on. You want something gluten free and dairy free that still feels cozy. Leeks give a gentle onion note, and potatoes make the soup thick without any cream. The texture stays smooth and comforting, thanks to a quick blend. A bit of thyme and olive oil add depth, not fuss. It’s simple enough for weeknights, yet tasty enough to share. Next steps.

Recipe Details

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 30 minutes

– Total Time: 40 minutes

– Calories: Approximately 180 per serving

Ingredients

– 2 tablespoons olive oil

– 2 leeks, sliced (white and light green parts only)

– 3 medium potatoes, peeled and diced

– 4 cups vegetable broth (gluten free)

– 1 teaspoon thyme

– Salt and pepper to taste

– Optional: splash of lemon juice, chopped fresh chives for garnish

Instructions

1) In a large pot, heat olive oil over medium heat. Add leeks and cook until soft.

2) Add potatoes, vegetable broth, thyme, salt, and pepper. Bring to a boil.

3) Reduce heat and simmer 20–25 minutes, until potatoes are tender.

4) Blend the soup until smooth and creamy using an immersion blender, or blend in batches in a blender.

5) Return to pot, taste, and adjust seasoning. Stir in a splash of lemon juice if you like. Garnish with chives.

Notes: Check that your broth is gluten free if you avoid gluten totally. This soup pairs well with gluten-free bread for a fuller meal.

Comfort in a bowl: Potato leek soup proves that gluten free and dairy free can still be warm and inviting. Simple ingredients blend into a cozy masterpiece ready in just 40 minutes!

6. Butternut Squash Soup

Need a cozy, dairy-free bowl that stays gluten-free? This butternut squash soup hits the spot. It tastes creamy without cream, thanks to the squash and olive oil. A touch of ginger and garlic adds warmth and depth. Finish with pumpkin seeds for a subtle crunch on top.

Recipe Overview

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 30 minutes

– Total Time: 40 minutes

– Calories: Approximately 200 per serving

Nutrition Information:

– Protein: 2g

– Carbohydrates: 35g

– Fats: 8g

– Fiber: 4g

Ingredients

– 1 butternut squash, peeled and cubed

– 2 tablespoons olive oil

– 1 onion, chopped

– 2 garlic cloves, minced

– 4 cups vegetable broth

– 1 teaspoon ginger

– Salt and pepper to taste

– Optional: chili powder for a kick

– Toppings: pumpkin seeds or chopped nuts

Instructions

1) In a large pot, heat olive oil over medium heat. Add onion and garlic, and sauté until fragrant.

2) Stir in cubed squash and vegetable broth. Bring to a boil.

3) Reduce heat and simmer about 25 minutes, or until squash is tender.

4) Blend the soup until smooth. Add water to reach your desired thickness.

5) If you like heat, add a pinch of chili powder. Season with salt and pepper.

6) Ladle into bowls and finish with pumpkin seeds or nuts for crunch.

Frequently Asked Questions

– How long can I store this soup? It lasts up to 5 days in the fridge.

7. Thai Sweet Potato Soup

Craving a soup that is gluten-free, dairy-free, and deeply satisfying? This Thai Sweet Potato Soup gives you creamy coconut flavor without dairy. You get the heat of Thai spices, the sweetness of potatoes, and a bright finish from lime. It makes a cozy bowl for lunch or dinner.

Complete Recipe

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 30 minutes

– Total Time: 40 minutes

– Calories: about 230 per serving

Ingredients

– 1 tablespoon coconut oil

– 1 onion, diced

– 2 garlic cloves, minced

– 2 sweet potatoes, peeled and cubed

– 3 cups vegetable broth

– 1 can (13.5 oz) coconut milk

– 1 tablespoon red curry paste

– Juice of 1 lime

– Salt to taste

Instructions

1. In a pot, heat coconut oil over medium heat. Add onion and garlic; cook until soft.

2. Stir in sweet potatoes, broth, and red curry paste. Bring to a boil.

3. Lower heat and simmer about 20 minutes, until potatoes are tender.

4. Pour in coconut milk and lime juice. Blend until smooth with an immersion blender or a regular blender.

5. Taste and add salt. If you like more heat, add a touch more curry paste. Serve with a sprinkle of fresh cilantro and a lime wedge.

8. Vegan Broccoli Cheddar Soup

You want a warm soup that fits a dairy-free life. This vegan broccoli cheddar keeps the comfort you crave without dairy. It uses cashews and nutritional yeast to mimic cheese. Broccoli blends with creamy plant milk for a smooth, hearty texture in about 40 minutes, perfect for gluten-free meals.

Complete recipe

Ingredients

– 1 cup raw cashews, soaked at least 4 hours

– 4 cups broccoli florets

– 1 medium onion, diced

– 3 cups vegetable broth

– 1 cup unsweetened almond milk

– 1/4 cup nutritional yeast

– Salt and pepper to taste

– Optional: 1/4 teaspoon garlic powder

Instructions

1) Drain and rinse the cashews. Blend them with almond milk until very smooth.

2) In a pot, sauté onion until soft. Add broccoli and vegetable broth.

3) Bring to a boil, then simmer until broccoli is bright and tender.

4) Stir in the cashew cream and nutritional yeast. Mash or blend to your preferred thickness.

5) Season with salt, pepper, and garlic powder if you like. Serve hot, with a sprinkle of extra nutritional yeast or crushed seeds for crunch.

Tips

– For extra creaminess, blend a portion of the broccoli with the cashew milk before adding it back to the pot.

– Pair with gluten-free bread or muffins for a complete gluten-free meal.

9. Roasted Red Pepper Soup

Craving a cozy bowl that fits your gluten-free and dairy-free plan? This roasted red pepper soup brings smoky sweetness with simple, pantry-friendly ingredients. It tastes rich yet light, fits a weeknight, and can be served hot or chilled for a summer twist. The colors pop, and the flavors linger.

Here is why this soup works for you: it’s quick, it uses everyday ingredients, and it stays dairy-free and gluten-free without extra fuss.

Complete Recipe

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 20 minutes

– Total Time: 30 minutes

– Calories: Approximately 190 per serving

– Nutrition: Protein 4g; Carbohydrates 28g; Fats 7g; Fiber 4g

– Ingredients

– 3 red bell peppers, roasted and peeled

– 1 can (14 oz) diced tomatoes

– 1 onion, chopped

– 2 cloves garlic, minced

– 3 cups vegetable broth

– 1 tablespoon olive oil

– Salt and pepper to taste

– Instructions

1. Heat olive oil in a pot over medium heat. Add onion and garlic; sauté until soft.

2. Add roasted peppers and diced tomatoes; cook 3–4 minutes to bloom flavors.

3. Pour in vegetable broth; bring to a boil, then reduce heat and simmer 15 minutes.

4. Blend soup until smooth using an immersion blender or regular blender. Adjust seasoning to taste. Optional: top with fresh basil or a drizzle of balsamic glaze for extra depth.

10. Sweet Corn Chowder

Looking for a cozy soup that fits gluten free and dairy free needs? Sweet Corn Chowder is a perfect match. The corn shines in every bite, and a cashew cream base gives richness without dairy. Vegetable broth adds depth, while thyme keeps the flavor simple and savory. It tastes best in late summer when corn is sweet, and a splash of cilantro adds a fresh finish.

Here is why this recipe works for weeknights. It comes together in about 30 minutes and uses common ingredients. You get creamy texture without cream or milk. You can tailor the thickness by blending more or less. And you can add a little extra heartiness if you like.

Ingredients

– 3 cups fresh or frozen corn

– 1 cup raw cashews, soaked for at least 4 hours

– 1 onion, diced

– 3 cups vegetable broth

– 1 teaspoon thyme

– Salt and pepper to taste

Instructions

1) Drain and rinse cashews, then blend with 1 cup of vegetable broth until smooth.

2) In a pot, heat olive oil over medium heat, add onion and sauté until soft.

3) Stir in corn and remaining broth, bring to a boil.

4) Reduce heat and simmer for 10 minutes.

5) Stir in cashew cream and thyme. Adjust thickness by blending to desired texture.

6) Season with salt and pepper. Garnish with cilantro or chopped herbs if you like.

Tips: For extra heartiness, add small diced potatoes. If using canned corn, rinse first to remove excess salt.

11. Miso Soup with Tofu

Looking for a warm gluten free and dairy free starter? Miso soup with tofu fits. It tastes rich from miso and stays light on the stomach. Seaweed and green onions add color and snap. You can whip this up in minutes.

Here is the complete recipe:

Recipe Overview

– Servings: 4

– Prep Time: 5 minutes

– Cook Time: 10 minutes

– Total Time: 15 minutes

– Calories: About 80 per serving

Nutrition Information

– Protein: 6g

– Carbohydrates: 10g

– Fat: 2g

– Fiber: 1g

Ingredients

– 4 cups vegetable broth

– 3 tablespoons miso paste (red or white)

– 1 cup cubed tofu

– 1/2 cup wakame seaweed, rehydrated

– 2 green onions, sliced

Instructions

1. In a pot, bring the vegetable broth to a simmer.

2. Stir in miso paste until it dissolves completely.

3. Add tofu and seaweed, and simmer for about 5 minutes.

4. Serve hot, with sliced green onions on top.

– Tip: Adjust the miso to taste for a lighter or bolder flavor.

– Add mushrooms if you want extra bite and richness.

FAQ

– Can I use other types of tofu? Silken tofu works well too.

12. Carrot Ginger Soup

You want a bowl that warms you up without dairy. This carrot ginger soup fits the bill. Sweet carrots meet bright ginger for a clean, simple taste. It packs vitamins and fiber and works for lunch or dinner.

Next steps help you make it today. You can enjoy it warm in chilly weather or cold on hot days. It stores well in the fridge, so you can batch it for busy weeknights. A topping of crunch from pumpkin seeds adds a nice contrast.

Ingredients

– 1 tablespoon olive oil

– 1 onion, diced

– 4 cups carrots, chopped

– 2 tablespoons fresh ginger, grated

– 4 cups vegetable broth

– Salt and pepper to taste

– Optional: 1/4 cup coconut milk for extra creaminess

– Optional: dairy-free yogurt for serving

– Optional: toasted pumpkin seeds for topping

Instructions

1) In a medium pot, heat olive oil over medium heat. Sauté the onion until translucent, about 5 minutes.

2) Add the carrots and ginger. Stir and cook for 5 minutes.

3) Pour in the vegetable broth and bring to a boil.

4) Reduce heat and simmer 20 to 25 minutes, until the carrots are tender.

5) Puree the soup with a blender or immersion blender until smooth. Season with salt and pepper. If you want extra creaminess, stir in the coconut milk.

Serving idea: finish with a dollop of dairy-free yogurt and a sprinkle of toasted pumpkin seeds. Leftovers store in the fridge for up to 4 days.

13. Spiced Cauliflower Soup

You want a warm, easy soup that fits dairy-free and gluten-free? This spiced cauliflower soup is a cozy answer you can make in minutes.

Garlic and spices wake up cauliflower’s natural sweetness for a comforting bowl without heaviness.

It stays creamy without dairy, using cashews or coconut milk you blend in.

Every spoonful feels like a little, healthy hug.

Ingredients

– 1 head cauliflower, chopped

– 1 tablespoon olive oil

– 1 onion, diced

– 3 garlic cloves, minced

– 4 cups vegetable broth

– 1 teaspoon cumin

– 1/4 teaspoon turmeric (optional)

– 1/4 cup cashews, soaked

– 1/2 cup coconut milk (optional)

– Salt and pepper to taste

Instructions

1. Heat olive oil in a large pot over medium heat and sauté the onion until soft.

2. Add garlic and cauliflower; cook about 5 minutes until the edges start to bronze.

3. Stir in broth, cumin, turmeric, and a pinch of salt.

4. Bring to a boil, then simmer 20 minutes until the cauliflower is tender.

5. Blend the soup until smooth with an immersion blender, or in batches in a blender.

6. Stir in the cashews or coconut milk to add creaminess.

7. Taste and adjust salt and pepper.

8. Serve hot with fresh herbs if you like.

This yields about four servings.

14. Zucchini Basil Soup

You want a soup that is light, gluten-free, and dairy-free. This zucchini basil soup leans on the summer harvest: zucchini, fresh basil, and veggie broth. It’s quick to make and easy to customize with what you have on hand. Serve it warm for comfort or chill it for a bright cold soup.

Ingredients

– 4 zucchinis, chopped

– 1 onion, diced

– 2 cloves garlic, minced

– 4 cups vegetable broth

– 1 cup fresh basil leaves

– Salt and pepper to taste

Instructions

1) In a large pot, sauté onion and garlic until soft.

2) Add chopped zucchini and broth; bring to a boil.

3) Reduce heat and simmer for 10 minutes, until zucchini is tender.

4) Stir in basil. Blend the soup until smooth using an immersion blender, or carefully work in batches with a regular blender.

5) Return the soup to the pot if needed, then season with salt and pepper. Finish with a drizzle of olive oil or a squeeze of lemon for brightness.

– Servings: four

– Prep Time: ten minutes

– Cook Time: fifteen minutes

– Total Time: twenty-five minutes

– Calories: about 110 per serving

Savor the taste of summer with a bowl of Zucchini Basil Soup! Light, gluten-free, and dairy-free, it’s a comforting hug in a bowl that you can enjoy warm or chilled—perfect for any season!

15. Curried Chickpea Soup

Need a warm, dairy-free soup that fills you up without weighing you down? This Curried Chickpea Soup is your answer. It blends bold spices with protein from chickpeas, giving you a hearty bowl in minutes. Ginger, garlic, and curry wake the flavors, while coconut milk adds a creamy touch. You can enjoy it on its own or with gluten-free rice or naan. It is a weeknight saver you will reach for again and again.

Here is why it helps your weeknights: quick to make, affordable, and flexible with extra vegetables.

Recipe Overview

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 20 minutes

– Total Time: 30 minutes

– Calories: Approximately 300 per serving

Nutrition Information

– Protein: 12g

– Carbohydrates: 40g

– Fats: 10g

– Fiber: 10g

Ingredients

– 2 tablespoons coconut oil

– 1 onion, chopped

– 3 garlic cloves, minced

– 1 tablespoon fresh ginger, grated

– 1 can (15 oz) chickpeas, drained

– 1 can (14 oz) diced tomatoes

– 3 cups vegetable broth

– 1 can (13.5 oz) coconut milk

– 2 tablespoons curry powder

– Salt to taste

Instructions

1. In a pot, heat coconut oil over medium heat. Add onion, garlic, and ginger; sauté until fragrant.

2. Stir in chickpeas, tomatoes, vegetable broth, curry powder, and salt. Bring to a boil.

3. Reduce heat and simmer for 20 minutes.

4. Stir in coconut milk and adjust seasoning. Serve with fresh cilantro, and enjoy over rice or with gluten-free bread.

Frequently Asked Questions

– Can I add other vegetables? Yes, spinach or bell peppers work well.

A hearty bowl of Curried Chickpea Soup is not just a meal; it’s a hug in a bowl! Quick, affordable, and oh-so-comforting, it’s the perfect weeknight savior for gluten free dairy free soup lovers.

16. Roasted Garlic Tomato Soup

This roasted garlic tomato soup takes a comfort classic and makes it glow with roasted flavor. Roasting the garlic and tomatoes brings out natural sweetness and a rich, mellow depth. It stays gluten free and dairy free, and it’s easy to make on busy nights. You can pair it with gluten-free bread for lunch or a simple, cozy dinner.

Recipe overview

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 40 minutes

– Total Time: 50 minutes

– Calories: Approximately 220 per serving

Ingredients

– 4 cups tomatoes, halved

– 1 bulb garlic

– 1 onion, diced

– 2 cups vegetable broth

– 2 tablespoons olive oil

– Salt and pepper to taste

Instructions

1. Preheat oven to 400°F (200°C).

2. Toss tomatoes and garlic (wrapped in foil) with olive oil; season with salt and pepper. Roast 30 minutes.

3. In a pot, sauté onion until soft.

4. Add roasted tomatoes and garlic (squeezed from skins) with vegetable broth.

5. Blend until smooth. Adjust salt and pepper to taste.

6. If you like, stir in fresh basil or finish with a drizzle of balsamic glaze.

7. Storage tip: refrigerate leftovers in a sealed container for up to 3 days.

17. Pumpkin Sage Soup

Fall is here and you want a warm bowl that fits a gluten free dairy free plan. This Pumpkin Sage Soup delivers comfort without dairy. The recipe stays creamy with coconut milk and bright with sage. Use it as a starter or a light main on chilly days.

Here is why it works for busy kitchens: simple ingredients and quick steps that taste special. Now, let’s make it.

Ingredients

– 2 cups pumpkin puree (canned or fresh)

– 1 tablespoon olive oil

– 1 small onion, diced

– 3 cups vegetable broth

– 1 cup coconut milk

– 2 teaspoons sage, chopped (or 1 teaspoon dried)

– Salt and pepper to taste

– Optional garnishes: coconut cream, roasted pumpkin seeds, pinch of nutmeg

Instructions

1) In a pot, heat olive oil over medium heat. Sauté onion until soft.

2) Stir in pumpkin puree, broth, sage, salt, and pepper. Bring to a gentle boil.

3) Reduce heat and simmer 15–20 minutes to let flavors meld.

4) Puree with an immersion blender until smooth. Stir in coconut milk and warm through.

Serve topped with coconut cream, pumpkin seeds, and a light dusting of nutmeg.

Nutrition: About 200 calories per serving; protein 5g, carbs 30g, fat 8g, fiber 4g.

18. Creamy White Bean Soup

If you want a warm bowl that fits gluten free and dairy free needs, this creamy white bean soup is for you.

Creaminess comes from blending cannellini beans with vegetable broth and herbs.

Garlic and thyme give bright flavor while keeping it cozy.

Top with crispy kale chips for crunch or a splash of lemon for brightness.

Here’s the full recipe you can cook tonight.

Ingredients

– 2 cans (15 oz each) cannellini beans, drained

– 1 tablespoon olive oil

– 1 onion, diced

– 3 cloves garlic, minced

– 4 cups vegetable broth

– 1 tablespoon thyme

– Salt and pepper to taste

– Optional: splash of lemon juice

Instructions

1. In a large pot, heat olive oil over medium heat. Sauté onion until translucent.

2. Add garlic and cannellini beans. Cook 3 minutes to bloom the flavors.

3. Pour in vegetable broth and thyme. Bring to a boil.

4. Blend until smooth using an immersion blender, or blend in batches in a blender. Return to pot, season to taste, and add lemon juice if you like extra brightness.

Recipe Overview

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 25 minutes

– Total Time: 35 minutes

– Calories: About 210 per serving

Nutrition Information

– Protein: 8 g

– Carbohydrates: 30 g

– Fats: 5 g

– Fiber: 8 g

Serving tips

– Garnish with crispy kale chips for texture.

– A quick squeeze of lemon lifts the flavors and keeps the dish lively.

Frequently Asked Question

– Can I use dried beans? Yes. Soak and cook the dried beans first, then use them in place of canned cannellini beans.

19. Lemon Chickpea Soup

You want a warm, satisfying soup that fits gluten-free and dairy-free needs. This Lemon Chickpea Soup delivers. It’s bright with lemon and hearty with chickpeas, so you feel fed without feeling heavy. The parsley finish adds a clean, fresh note. It’s quick, simple, and perfect for a lunch or light dinner.

Here is why it works for you. It uses pantry staples, comes together in about 30 minutes, and stays flavorful as it cools. You get protein and fiber from the chickpeas, plus bright citrus that lift your mood. Ready to make it your go-to weeknight soup?

Recipe details

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 20 minutes

– Total Time: 30 minutes

– Calories: Approximately 210 per serving

Nutrition Information:

– Protein: 10g

– Carbohydrates: 35g

– Fats: 5g

– Fiber: 8g

Ingredients:

– 1 tablespoon olive oil

– 1 onion, diced

– 2 garlic cloves, minced

– 1 can (15 oz) chickpeas, drained and rinsed

– 4 cups vegetable broth

– Juice and zest of 1 lemon

– Fresh parsley, chopped, for garnish

– Salt and black pepper, to taste

– Optional: 2 cups fresh spinach

Instructions:

1. Heat olive oil in a pot over medium heat. Add onion and garlic; cook until soft, about 5 minutes.

2. Add chickpeas and vegetable broth. Bring to a gentle boil.

3. Stir in lemon juice and lemon zest. Simmer 8–10 minutes to blend flavors.

4. If using spinach, stir it in now and cook until wilted, about 1–2 minutes.

5. Taste and season with salt and pepper. Ladle into bowls and garnish with parsley.

Tips you can use today:

– For a thicker texture, lightly mash half of the chickpeas before adding broth.

– Serve with gluten-free bread or a side salad for a complete meal.

– Store leftovers in the fridge for up to 3 days.

20. Cabbage and Sausage Soup

Want a warm, gluten free and dairy free soup that still tastes bold? This Cabbage and Sausage Soup keeps it simple with everyday ingredients. The cabbage brings a natural sweetness. The sausage adds a savory punch. It’s a hearty bowl you can make on a chilly night and a smart way to use up leftover cabbage.

Recipe at a glance

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 30 minutes

– Total Time: 40 minutes

– Calories: About 280 per serving

Nutrition highlights:

– Protein: 15g

– Carbohydrates: 22g

– Fats: 15g

– Fiber: 5g

Ingredients

– 1 tablespoon olive oil

– 1 onion, diced

– 1 pound gluten-free sausage

– 4 cups cabbage, chopped

– 4 cups gluten-free vegetable broth

– Salt and pepper to taste

Instructions

1. In a large pot, heat olive oil over medium heat. Sauté onions until soft.

2. Add sausage and cook until browned.

3. Stir in cabbage and broth, then bring to a boil.

4. Reduce heat and simmer for 20 minutes. Season with salt and pepper.

Here is why this works. It uses simple textures and steady flavors that win over picky eaters. If you want extra depth, add a handful of carrots or a pinch of smoked paprika at the end. This soup freezes well and makes great make-ahead meals.

Tips

– Carrots add gentle sweetness.

– Freeze leftovers in airtight containers up to 3 months.

– For a richer taste, finish with a light sprinkle of paprika.

FAQ

– Can I use turkey sausage? Yes, it’s a good lower-fat option.

21. Vegan Wild Rice Soup

Looking for a warm, filling soup that fits dairy-free and gluten-free meals? You found it with this vegan wild rice soup. It blends hearty wild rice with mushrooms and a colorful veggie mix, all in a creamy coconut milk base. A thyme finish adds a bright, chef-like touch.

Here is why it helps on busy nights.

Ingredients

– 1 tablespoon olive oil

– 1 onion, diced

– 2 cups wild rice

– 4 cups vegetable broth

– 1 can (13.5 oz) coconut milk

– 1 cup mushrooms, sliced

– Salt and pepper to taste

– Optional: fresh thyme for garnish

Instructions

1) Heat oil in a pot over medium heat. Sauté onion until soft, about 5 minutes.

2) Stir in wild rice and broth. Bring to a boil.

3) Reduce heat; simmer 30 minutes, stirring halfway. Add mushrooms at the 15-minute mark.

4) Pour in coconut milk. Season with salt and pepper. Simmer 5 to 10 minutes more to blend flavors.

5) Serve hot, with a sprinkle of thyme. Pair with gluten-free crackers if you like.

22. Smoky Black Bean Soup

If you want a warm, dairy-free soup that fits gluten-free meals, this smoky black bean soup is for you. It comes together fast with canned beans. Smoked paprika and cumin give a bold, cozy flavor. Top with avocado or serve over rice for a heartier bowl. Next steps. Here is the complete recipe you can use tonight.

Recipe Overview

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 20 minutes

– Total Time: 30 minutes

– Calories: Approximately 220 per serving

Nutrition Information

– Protein: 10g

– Carbohydrates: 35g

– Fats: 5g

– Fiber: 10g

Ingredients

– 2 cans (15 oz) black beans, drained and rinsed

– 1 tablespoon olive oil

– 1 medium onion, diced

– 2 cloves garlic, minced

– 4 cups vegetable broth

– 1 teaspoon smoked paprika

– 1 teaspoon ground cumin

– Salt and pepper to taste

– Optional toppings: avocado, cilantro, lime wedges

Instructions

1) Heat olive oil in a pot over medium heat. Add onion and cook 4–5 minutes until soft.

2) Add garlic and cook 30 seconds.

3) Stir in beans, broth, smoked paprika, cumin, salt, and pepper.

4) Bring to a boil, then reduce heat and simmer 15–20 minutes.

5) Use an immersion blender to blend until smooth, or leave it chunky if you prefer.

6) Serve with toppings: avocado, cilantro, and a squeeze of lime.

Storage and tips

– This soup stores well in the fridge for up to 4 days and freezes nicely for later.

23. Chickpea and Spinach Soup

You want a warm, filling soup that fits gluten free and dairy free meals. This chickpea and spinach soup brings protein, fiber, and bright flavor in a cozy 30 minute bowl. Chickpeas give body while fresh spinach adds color and nutrients; a squeeze of lemon lifts every spoon. Make it as a light main dish or a hearty side, and tweak with easy add-ins.

Complete recipe details

Ingredients

– 1 tablespoon olive oil

– 1 onion, diced

– 2 cloves garlic, minced

– 1 can (15 oz) chickpeas, drained and rinsed

– 4 cups vegetable broth

– 2 cups fresh spinach, roughly chopped

– Juice of 1 lemon

– Salt and pepper to taste

– Optional: 1 tablespoon chopped dill or parsley for garnish

Instructions

1. In a pot, heat the olive oil over medium heat. Add the onion and garlic and cook until soft.

2. Stir in the chickpeas and vegetable broth. Bring to a gentle boil.

3. Add the spinach and lemon juice. Simmer about 5 minutes until the greens wilt.

4. Taste and season with salt and pepper. Serve hot. If you like, top with dill or parsley for extra aroma.

Tips for flavor and flexibility

– For a creamier texture, pulse half the soup briefly in a blender and mix back in.

– Swap spinach for baby kale or add a chopped carrot for extra color and nutrition.

– This soup stores well; reheat gently for a quick next-day meal.

24. Tomato Basil Soup

You want a bowl that fits a gluten-free and dairy-free kitchen. Tomato basil soup delivers bright flavor with simple, honest ingredients. It’s quick to make and perfect for a cozy weeknight. Serve it with gluten-free bread for a warm, satisfying meal.

Ingredients

– 4 cups ripe tomatoes, chopped

– 1 onion, diced

– 2 garlic cloves, minced

– 4 cups vegetable broth

– 1/4 cup fresh basil leaves, torn

– 1 tablespoon olive oil

– Salt and pepper to taste

Instructions

1. Heat olive oil in a pot over medium heat. Add onion and garlic; cook until soft, about 5 minutes.

2. Add chopped tomatoes and vegetable broth. Bring to a gentle boil.

3. Reduce heat and simmer for about 20 minutes to let flavors blend.

4. Blend the soup until smooth using an immersion blender, or carefully in a countertop blender.

5. Stir in the torn basil. Season with salt and pepper. Serve hot, with a light drizzle of olive oil if you like.

Tips and notes

– This dairy-free soup freezes well in portioned containers for easy meals later.

– If you use canned tomatoes, adjust the simmer time to suit their sweetness.

– A touch of garlic powder can boost flavor if fresh garlic is scarce.

– For a richer aroma, finish with a tiny splash of olive oil right before serving.

25. Avocado Soup with Lime

You’re after a light, dairy-free soup that stays gluten free and wakes up your taste buds. This Avocado Soup with Lime fits that need. It’s creamy from avocado, bright from lime, and easy to make. It works as a starter or a simple lunch, and you can serve it cold for a fresh finish on warm days.

Here is the complete recipe you can try today.

Ingredients

– 2 ripe avocados

– 2 cups vegetable broth

– Juice of 1 lime

– 1/4 cup cilantro, chopped

– Salt and pepper to taste

– Optional: jalapeño slices for garnish

– Optional: tortilla chips for serving

Instructions

1. In a blender, combine avocados, vegetable broth, lime juice, cilantro, salt, and pepper.

2. Blend until the mixture is smooth and creamy.

3. Taste and adjust salt or lime if needed.

4. Chill for 10 to 15 minutes, then serve cold with jalapeño slices or tortilla chips on the side.

Nutrition information (approximate)

– Calories: about 200 per serving

– Protein: 3g

– Carbohydrates: 14g

– Fats: 18g

– Fiber: 7g

Tips for serving

– Try a dollop of dairy-free yogurt for extra creaminess.

– For a bolder kick, add a pinch of cayenne or a small jalapeño into the blender.

– If you like it thinner, whisk in a splash of broth after blending.

26. Moroccan Chickpea Soup

Travel to Morocco with a cozy bowl of soup. Warm cumin, coriander, and a hint of cinnamon fill the kitchen as you cook. Chickpeas give a hearty base, while carrots and tomatoes add color and brightness. This dairy-free and gluten-free dish fits chilly nights when you want comfort and something a little different.

Ingredients

– 2 tablespoons olive oil

– 1 onion, diced

– 2 carrots, diced

– 1 can (15 oz) chickpeas, drained and rinsed

– 1 can (14 oz) diced tomatoes

– 4 cups vegetable broth

– 1 teaspoon ground cumin

– 1 teaspoon ground coriander

– 1/2 teaspoon ground cinnamon

– Salt and pepper to taste

– Optional: fresh cilantro for serving

– Optional: gluten-free bread for serving

Instructions

1. In a large pot, heat olive oil over medium heat. Sauté onion until soft.

2. Add carrots, chickpeas, tomatoes, broth, and spices. Season with salt and pepper.

3. Bring to a boil, then reduce heat. Simmer for 25 minutes until vegetables soften.

4. If you like a thicker texture, puree half the soup and stir it back in. Taste and adjust seasoning. Serve hot with cilantro and a slice of gluten-free bread.

Storage tip: leftovers keep in the fridge for 3 days or you can freeze them for later.

27. Vegetable Quinoa Soup

Want a warm, filling soup that fits gluten-free and dairy-free meals? This Vegetable Quinoa Soup brings bright veggies and sturdy quinoa to one comforting bowl. It is quick to make and stores well for busy days. You can swap in what you have and still keep it tasty.

Ingredients

– 1 tablespoon olive oil

– 1 onion, diced

– 1 carrot, diced

– 1 zucchini, diced

– 1 cup quinoa

– 4 cups vegetable broth

– Salt and pepper to taste

Instructions

1. In a pot, heat the olive oil over medium heat. Sauté onion, carrot, and zucchini until soft.

2. Stir in quinoa and vegetable broth; bring to a boil.

3. Reduce heat and simmer 20-25 minutes, or until quinoa is cooked and vegetables are tender. Check occasionally and stir so nothing sticks.

4. Season with salt and pepper to taste. For extra depth, stir in a handful of frozen peas or chopped spinach in the last 5 minutes.

Details

Servings: 4

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Calories: about 220 per serving

28. Garlic Spinach Soup

You want a soup that is easy, gluten free, and dairy free. This garlic spinach soup fits. It uses garlic and fresh spinach for real flavor without heaviness. You get a smooth, comforting bowl in about 20 minutes. A squeeze of lemon or a spoon of dairy-free yogurt adds a bright lift if you like it.

Here is why this works: olive oil carries the garlic, the spinach blends into a silky base, and the broth keeps the texture light.

Complete recipe

Ingredients

– 1 tablespoon olive oil

– 4 cloves garlic, minced

– 4 cups fresh spinach

– 4 cups vegetable broth

– Salt and pepper to taste

– Optional: splash of lemon juice

– Optional: dairy-free yogurt for extra creaminess

Instructions

1) In a pot, heat olive oil over medium heat. Add garlic and sauté until fragrant, about 1 minute.

2) Add spinach and broth. Bring to a boil, then reduce heat.

3) Simmer for 8 to 10 minutes, until the spinach is fully wilted.

4) Blend the soup until smooth using an immersion blender, or in batches in a blender.

5) Season with salt and pepper. If you want, stir in a splash of lemon juice and a dollop of dairy-free yogurt for a creamy touch.

Storage tips: Refrigerate up to 3 days. Reheat gently.

29. Cauliflower Chowder

This cauliflower chowder gives you a creamy bowl without cream. The head of cauliflower shines in every bite. It stays thick and comfy, thanks to smart veggies and herbs. You can make this as a meal or a side, and you will love the silky texture. Serve it hot with a few fresh herbs on top.

Recipe Overview

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 30 minutes

– Total Time: 40 minutes

– Calories: About 210 per serving

Nutrition Information

– Protein: 6g

– Carbohydrates: 25g

– Fats: 8g

– Fiber: 5g

Ingredients

– 1 head cauliflower, chopped

– 1 tablespoon olive oil

– 1 onion, diced

– 4 cups vegetable broth

– 1 cup almond milk

– Salt and pepper to taste

– Optional: fresh thyme or rosemary

– Optional toppings: sunflower seeds

Instructions

1. Heat olive oil in a large pot over medium heat. Sauté the onion until soft.

2. Add the cauliflower and vegetable broth. Bring to a boil.

3. Reduce heat and simmer about 20 minutes, until the cauliflower is tender.

4. Blend until smooth. Stir in almond milk and season with salt and pepper.

5. If you like, stir in herbs. Serve hot with sunflower seeds on top.

Frequently Asked Questions

– Can I use frozen cauliflower? Yes, just adjust cooking time.

30. Creamy Chipotle Soup

Need a warm, gluten-free and dairy-free soup that really satisfies? This Creamy Chipotle Soup does. Smoky chipotle peppers lift the flavor, while coconut milk keeps it smooth and friendly to dairy-free diets. Tomatoes add brightness and garlic gives a quiet backbone. It shines at a weeknight dinner and still stands out at a small gathering. A dollop of coconut yogurt or a squeeze of lime cuts the heat and adds balance.

Ready in about 40 minutes, it serves four. You control the heat by adjusting the peppers. The dish is rich, not heavy, and easy to tweak for a milder or hotter crowd.

Ingredients

– 1 tablespoon olive oil

– 1 onion, diced

– 2 cloves garlic, minced

– 1 can (14 oz) crushed tomatoes

– 3 cups vegetable broth

– 1-2 chipotle peppers in adobo sauce, minced

– 1 cup coconut milk

– Salt to taste

Instructions

1. Heat olive oil in a pot over medium heat. Add onion and garlic; cook until soft.

2. Stir in crushed tomatoes, vegetable broth, and chipotle peppers; bring to a boil.

3. Reduce heat and simmer about 20 minutes.

4. Stir in coconut milk; season to taste and warm through. Serve hot with a lime wedge or coconut yogurt if you like.

Conclusion

With these 30 gluten free, dairy free soup recipes, you have a world of comfort and warmth at your fingertips!

From creamy delights to hearty broths, there’s something to satisfy everyone’s palate, regardless of dietary restrictions. Whether you’re meal prepping for the week or seeking a quick fix for chilly evenings, these recipes will keep your kitchen filled with delightful aromas and satisfying flavors.

So grab your favorite pot, gather fresh ingredients, and warm up with these delicious soups!

Frequently Asked Questions

What Makes These Soup Recipes Suitable for Gluten Free and Dairy Free Diets?

These soup recipes are carefully crafted to ensure they are free from both gluten and dairy. By using ingredients like coconut milk, vegetable broth, and hearty vegetables, each recipe maintains a creamy texture and rich flavor without compromising dietary restrictions. You can enjoy delicious comfort food while staying true to your dietary needs!

Are These Soup Recipes Vegan-Friendly?

Absolutely! Most of the recipes in this collection are not only gluten free and dairy free but also vegan. They utilize plant-based ingredients like beans, lentils, and various vegetables, making them perfect for anyone seeking vegan soup ideas. So go ahead and warm up with these nourishing bowls, guilt-free!

How Can I Customize These Soup Recipes to Suit My Taste?

Customization is key when it comes to soups! You can easily adjust the flavors by adding your favorite herbs and spices or switching up the vegetables based on what you have on hand. For example, if you love a bit of heat, try adding red pepper flakes or cayenne pepper. Don’t hesitate to make these recipes your own for the ultimate cozy experience!

How Can I Store Leftover Soup, and How Long Will It Last?

Leftover soup can be a lifesaver! Store it in an airtight container in the refrigerator, and it should last for about 3 to 5 days. If you want to keep it longer, consider freezing it. Most soups freeze well for up to 3 months. Just make sure to leave some space in the container for expansion, and you’ll have ready-made meals for those chilly nights!

What Are Some Health Benefits of Eating Gluten Free and Dairy Free Soups?

Eating gluten free and dairy free soups can offer several health benefits. These soups are often rich in vegetables, legumes, and whole grains, which provide essential nutrients and fiber. They can be easier on the digestive system for those with food sensitivities and can help maintain a healthy weight while satisfying your comfort food cravings. Enjoying these soups regularly can contribute to overall wellness!