Dairy-Free Creamy Veggie Soup

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Description

This Dairy-Free Creamy Veggie Soup is a wholesome, comforting, and velvety soup made without any cream or dairy. Instead, it relies on blended vegetables, coconut milk (or almond milk), and aromatic seasonings to create a smooth, luscious texture. Perfect for cozy nights, meal prep, or a light yet filling lunch, this soup is both nourishing and satisfying.

Ingredients For Dairy-Free Creamy Veggie Soup

  • 2 tbsp olive oil (or avocado oil)

  • 1 medium onion, chopped

  • 3 garlic cloves, minced

  • 2 medium carrots, chopped

  • 2 celery stalks, chopped

  • 2 medium potatoes, peeled & diced

  • 1 medium zucchini, chopped

  • 1 medium cauliflower head, chopped

  • 4 cups vegetable broth (low-sodium preferred)

  • 1 cup unsweetened coconut milk (or almond milk)

  • 1 tsp dried thyme

  • ½ tsp ground turmeric (optional, for color & health boost)

  • Salt & pepper to taste

  • Fresh parsley or chives (for garnish)

Instructions

  1. Heat olive oil in a large pot over medium heat.

  2. Add onion and garlic, sauté until fragrant (about 2–3 minutes).

  3. Stir in carrots, celery, potatoes, zucchini, and cauliflower. Cook for 5 minutes, stirring occasionally.

  4. Pour in vegetable broth, thyme, and turmeric. Bring to a boil, then reduce heat and simmer for 20–25 minutes until vegetables are tender.

  5. Remove from heat and allow to cool slightly. Blend with an immersion blender (or in batches in a regular blender) until smooth.

  6. Stir in coconut milk, adjust seasoning with salt and pepper.

  7. Reheat gently if needed, garnish with parsley or chives, and serve warm.

Notes

  • You can use any mix of veggies—sweet potatoes, pumpkin, or leeks work wonderfully.

  • For a thicker soup, add extra potatoes or reduce the broth slightly.

  • If using a regular blender, blend in batches and be careful of steam.

  • Can be made ahead and stored for up to 4 days in the fridge or frozen for 2 months.

Tips

  • Add a squeeze of lemon juice before serving to brighten the flavors.

  • For extra protein, stir in cooked lentils, chickpeas, or white beans before blending.

  • Use spices like curry powder or smoked paprika to give the soup a different twist.

  • For kids, keep it mild and creamy; for adults, spice it up with a pinch of chili flakes.

 Servings

  • Makes 6 servings (about 1 ½ cups per serving).

Nutritional Info (per serving, approx.)

  • Calories: 165

  • Protein: 4 g

  • Carbohydrates: 22 g

  • Fat: 7 g

  • Fiber: 5 g

  • Sodium: 400 mg

Benefits

  • Dairy-free & vegan-friendly – great for lactose intolerance or plant-based diets.

  • Nutrient-dense – packed with fiber, vitamins, and antioxidants.

  • Low in calories but filling, ideal for weight management.

  • Anti-inflammatory properties from garlic, turmeric, and vegetables.

  • Immune-boosting thanks to vitamins A, C, and phytonutrients.

Q&A

Q: Can I use frozen vegetables?
A: Yes, frozen veggies like cauliflower, broccoli, or mixed vegetables work great and save prep time.

Q: Can I make it oil-free?
A: Absolutely—just sauté veggies in a splash of vegetable broth instead of oil.

Q: How do I make it richer?
A: Use full-fat coconut milk or add a handful of cashews blended into the soup.

Q: Can kids eat this?
A: Yes, it’s mild, creamy, and healthy—perfect for kids. Just avoid too many spices.

Q: What to serve with it?
A: Pair with crusty bread, whole-grain toast, or a light salad.

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