Dairy-Free Creamy Vegetable Soup

Start to finish: 45 minutes

Servings: 4

This creamy vegetable soup uses coconut milk as a dairy-free base that provides natural creaminess without triggering immune responses common with cow’s milk allergies. The blending process creates a smooth texture that reduces digestive strain while maintaining the soup’s satisfying, nourishing quality.

For individuals with potato sensitivity, the potatoes can be replaced with 1 additional parsnip or 2 medium carrots. If onion is bothersome, feel free to omit it. If you have a sensitivity to additives like guar gum or carrageenan, look for single-ingredient coconut milk.

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 medium yellow onion
• 3 medium carrots
• 2 medium potatoes
• 1 medium parsnip
• 4 cups low-sodium vegetable broth
• 1 can (13.5 ounces) full-fat coconut milk
• 1 teaspoon dried thyme
• 1/2 teaspoon dried rosemary
• 1/4 teaspoon sea salt
• 1/8 teaspoon black pepper
• 2 tablespoons fresh parsley (optional garnish)

Instructions

1. Peel the yellow onion, and cut it in half. Slice one half into thin semicircles, and reserve the other half for another use.
2. Peel the carrots, and cut them into 1/2-inch rounds.
3. Peel the potatoes, and cut them into 1-inch cubes. Place the cut potatoes in a bowl of filtered water to prevent browning.
4. Peel the parsnip, and cut it into 1/2-inch rounds.
5. Pour the extra-virgin olive oil into a large pot, and heat over medium heat for 1 minute.
6. Add the sliced onion to the pot and sauté for 3 to 4 minutes, stirring frequently with a wooden spoon, until the onion becomes translucent and begins to soften.
7. Add the carrots and parsnips to the pot, and stir to combine with the onion.
8. Sauté the vegetables for 3 minutes, stirring frequently to coat them with oil.
9. Drain the potatoes from the water, and add them to the pot.
10. Pour the low-sodium vegetable broth into the pot, and stir gently to combine all ingredients.
11. Increase the heat to medium-high and bring the mixture to a boil, which typically takes 5 to 7 minutes.
12. Once the mixture reaches a boil, reduce the heat to low and simmer uncovered for 20 to 22 minutes. The vegetables are cooked when they are very soft and easily pierced with a fork.
13. Add the dried thyme, dried rosemary, sea salt, and black pepper to the pot. Stir gently to distribute the seasonings evenly.
14. Simmer for an additional 2 minutes to allow the seasonings to fully infuse the broth.
15. Remove the pot from the heat, and allow the soup to cool slightly for 5 minutes. This cooling period prevents injury when transferring hot liquid to the blender.
16. Working in batches to avoid overfilling the blender, carefully pour approximately 2 cups of the soup into a blender.
17. Blend on low speed for 1 minute, then increase to medium speed and blend for 2 to 3 minutes until the soup reaches a smooth, creamy consistency.
18. Pour the blended soup into a clean bowl, and repeat with the remaining soup.
19. Pour all the blended soup back into the pot.
20. Add the full can of coconut milk, and stir gently over low heat for 2 to 3 minutes until the coconut milk is completely incorporated and the soup is heated through.
21. If a thinner consistency is desired, add additional vegetable broth or filtered water in 1/4 cup increments, stirring after each addition.
22. For a smoother texture, pass the soup through a fine-mesh strainer, pressing gently with the back of a spoon to remove any remaining small particles.
23. Ladle the soup into bowls. Garnish with fresh parsley if desired.

Nutritional information

• Calories: 285
• Protein: 4 g
• Carbohydrates: 32 g
• Fiber: 5.5 g
• Fat: 16 g
• Sodium: 420 mg

Suitable for

Dairy-free diet, egg-free diet, gluten-free diet, nut-free diet, paleo diet (with modifications), soy-free diet, vegan diet

Looking for delicious allergy-free recipes? Find your next meal here.