10 Dairy-Free Soup Recipes for Lactose Intolerant Diets

You might think it's challenging to find tasty soups without dairy, but there are many options. You're looking for recipes that cater to lactose intolerant diets, and you've come to the right place. You'll discover creamy soups made with non-dairy milk and flavorful broths, and you're probably wondering what ingredients make them so delicious - let's find out.

1. Creamy Tomato Soup Recipe

Creamy Tomato Soup is a dairy-free twist on a classic favorite.

Ingredients

• 2 tablespoons olive oil
• 1 onion, diced
• 3 cloves garlic, minced
• 2 cups chopped fresh tomatoes
• 1 cup vegetable broth
• 1/2 cup non-dairy milk
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• Salt and pepper, to taste

Instructions

1. Heat the olive oil in a large pot over medium heat.
2. Add the diced onion and cook until softened, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the chopped fresh tomatoes, vegetable broth, non-dairy milk, dried basil, and dried oregano.
5. Bring the mixture to a boil, then reduce the heat and let simmer for 20 minutes.
6. Use an immersion blender to puree the soup until smooth.
7. Season the soup with salt and pepper to taste.
8. Serve the soup hot, garnished with fresh herbs if desired.

2. Butternut Squash Soup

Creamy butternut squash soup made with roasted vegetables and spices.

Ingredients

• 1 large butternut squash
• 2 tablespoons olive oil
• 1 onion
• 3 cloves garlic
• 4 cups vegetable broth
• 1/2 cup non-dairy cream
• 1 teaspoon cumin
• Salt and pepper to taste

Instructions

1. Preheat the oven to 400°F (200°C).
2. Cut the butternut squash in half and roast for 45 minutes.
3. Sauté the onion and garlic in olive oil until softened.
4. Scoop the roasted squash into a blender and add the sautéed onion and garlic.
5. Add the vegetable broth, non-dairy cream, and cumin to the blender.
6. Blend the mixture until smooth and creamy.
7. Season with salt and pepper to taste.
8. Serve the soup hot, garnished with fresh herbs if desired.

3. Spicy Black Bean Soup

Spicy black bean soup is a flavorful and nutritious dairy-free option.

Ingredients

• 1 can black beans, drained and rinsed
• 1 onion, diced
• 2 cloves garlic, minced
• 1 red bell pepper, diced
• 1 can diced tomatoes
• 2 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon cayenne pepper
• Salt and pepper, to taste
• Fresh cilantro, chopped (optional)

Instructions

1. In a large pot, heat 2 tablespoons of oil over medium heat.
2. Add the onion and cook until softened, about 5 minutes.
3. Add the garlic and cook for an additional minute.
4. Add the red bell pepper and cook until tender, about 5 minutes.
5. Stir in the cumin, smoked paprika, and cayenne pepper.
6. Add the black beans, diced tomatoes, and vegetable broth.
7. Bring the mixture to a boil, then reduce the heat and simmer for 20 minutes.
8. Season with salt and pepper to taste.
9. Serve hot, garnished with chopped cilantro if desired.

4. Roasted Vegetable Soup

Roasted vegetable soup is a hearty and comforting dairy-free option.

Ingredients

• 2 tablespoons olive oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 3 carrots, chopped
• 2 potatoes, chopped
• 1 cup diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon dried thyme
• Salt and pepper, to taste

Instructions

1. Preheat the oven to 425°F (220°C).
2. In a large bowl, toss the chopped onion, garlic, carrots, and potatoes with olive oil, salt, and pepper.
3. Spread the vegetables on a baking sheet and roast for 30 minutes, or until tender.
4. In a large pot, combine the roasted vegetables, diced tomatoes, vegetable broth, and dried thyme.
5. Bring the mixture to a boil, then reduce the heat and simmer for 20 minutes.
6. Use an immersion blender to puree the soup until smooth, or allow it to cool and puree it in a blender.
7. Serve the soup hot, garnished with fresh herbs if desired.

5. Coconut Lentil Soup

Creamy and nutritious Coconut Lentil Soup made with coconut milk and red lentils.

Ingredients

• 1 cup red lentils
• 2 cups water
• 1 can coconut milk
• 1 onion
• 2 cloves garlic
• 1 carrot
• 1 celery stalk
• 1 teaspoon ground cumin
• 1 teaspoon curry powder
• Salt and pepper

Instructions

1. Rinse the lentils and soak them in water for 30 minutes.
2. Chop the onion, garlic, carrot, and celery stalk.
3. In a large pot, sauté the chopped onion, garlic, carrot, and celery in a little water until softened.
4. Add the cumin, curry powder, and soaked lentils to the pot and stir well.
5. Pour in the water and bring the mixture to a boil.
6. Reduce the heat and let it simmer for 20-25 minutes or until the lentils are tender.
7. Stir in the coconut milk and season with salt and pepper to taste.
8. Serve the Coconut Lentil Soup hot, garnished with fresh herbs if desired.

6. Golden Pumpkin Soup

Creamy and comforting, this Golden Pumpkin Soup is a delicious dairy-free alternative.

Ingredients

• 1 small onion, chopped
• 3 cloves of garlic, minced
• 1 small pumpkin, peeled and chopped
• 2 tablespoons olive oil
• 4 cups vegetable broth
• 1/2 cup coconut milk
• 1 teaspoon ground cumin
• Salt and pepper, to taste

Instructions

1. In a large pot, heat the olive oil over medium heat and sauté the onion and garlic until softened.
2. Add the chopped pumpkin and cook for 5 minutes, stirring occasionally.
3. Pour in the vegetable broth and bring the mixture to a boil.
4. Reduce the heat and let it simmer for 20 minutes, or until the pumpkin is tender.
5. Use an immersion blender to puree the soup until smooth.
6. Stir in the coconut milk and ground cumin.
7. Season the soup with salt and pepper to taste.
8. Serve the Golden Pumpkin Soup hot, garnished with fresh herbs if desired.

7. Minestrone Soup Recipe

Hearty Italian minestrone soup made dairy-free.

Ingredients

• 1 can diced tomatoes
• 1 can kidney beans
• 1 can cannellini beans
• 1 onion
• 3 cloves garlic
• 2 carrots
• 2 celery stalks
• 4 cups vegetable broth
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• Salt and pepper
• Olive oil

Instructions

1. Chop the onion, garlic, carrots, and celery into small pieces.
2. Heat olive oil in a large pot over medium heat.
3. Add the chopped onion, garlic, carrots, and celery and cook until the vegetables are tender.
4. Add the diced tomatoes, kidney beans, cannellini beans, vegetable broth, basil, oregano, salt, and pepper.
5. Bring the soup to a boil, then reduce the heat and let it simmer for 20 minutes.
6. Serve the minestrone soup hot, garnished with fresh basil leaves if desired.

8. Cauliflower Cream Soup

Cauliflower Cream Soup is a rich and creamy vegan alternative.

Ingredients

• 1 head of cauliflower
• 2 tablespoons of olive oil
• 1 onion
• 3 cloves of garlic
• 4 cups of vegetable broth
• 1/2 cup of non-dairy milk
• 1 teaspoon of salt
• 1/2 teaspoon of black pepper

Instructions

1. Preheat the oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem.
3. Cut the cauliflower into florets and place on a baking sheet.
4. Drizzle the olive oil over the cauliflower and roast for 20-25 minutes.
5. In a large pot, sauté the onion and garlic until softened.
6. Add the roasted cauliflower, vegetable broth, non-dairy milk, salt, and pepper to the pot.
7. Bring the mixture to a boil, then reduce heat and simmer for 15-20 minutes.
8. Use an immersion blender to puree the soup until smooth.
9. Serve the Cauliflower Cream Soup hot, garnished with chopped fresh herbs if desired.

9. Carrot Ginger Soup

Creamy and flavorful, this Carrot Ginger Soup is a delicious dairy-free option.

Ingredients

• 2 medium carrots
• 1 medium onion
• 2 inches ginger
• 4 cups vegetable broth
• 1/2 cup coconut milk
• 1 tsp ground cumin
• Salt and pepper to taste

Instructions

1. Chop the carrots and onion into small pieces.
2. Grate the ginger using a fine grater.
3. In a large pot, sauté the chopped onion and grated ginger in a little water until softened.
4. Add the chopped carrots, vegetable broth, and cumin to the pot.
5. Bring the mixture to a boil, then reduce heat and let it simmer until the carrots are tender.
6. Use an immersion blender to puree the soup until smooth.
7. Stir in the coconut milk and season with salt and pepper to taste.
8. Serve the soup hot, garnished with chopped fresh herbs if desired.

10. Potato Corn Chowder

Creamy potato corn chowder made with dairy-free ingredients.

Ingredients

• 2 tablespoons olive oil
• 1 onion, diced
• 3 cloves garlic, minced
• 2 cups diced potatoes
• 1 cup corn kernels
• 1 cup vegetable broth
• 1/2 cup non-dairy milk
• 1 teaspoon dried thyme
• Salt and pepper, to taste

Instructions

1. Heat the olive oil in a large pot over medium heat.
2. Add the diced onion and cook until softened, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the diced potatoes, corn kernels, vegetable broth, and dried thyme.
5. Bring the mixture to a boil, then reduce the heat and simmer for 15-20 minutes.
6. Use an immersion blender to puree the soup until slightly smooth.
7. Stir in the non-dairy milk and season with salt and pepper to taste.
8. Serve the chowder hot, garnished with chopped herbs or chives if desired.

Conclusion

You'll find these dairy-free soups satisfying. About 65% of the global population is lactose intolerant, making non-dairy options vital. With recipes like Creamy Tomato and Coconut Lentil, you can enjoy delicious, lactose-free meals, utilizing non-dairy milk and vegetable broth for a tailored culinary experience.