If you’re searching for gluten and dairy free soup recipes that offer both comfort and clean ingredients, this Butternut Squash & Carrot Ginger Soup is exactly what you need. Naturally creamy, deeply nourishing, and perfectly spiced, it’s one of my go-to healthy gluten and dairy free soups during the winter months. This recipe was inspired by my nonna’s traditional vegetable soups, and I’ve adapted it into a warm, allergy-friendly meal that anyone can enjoy—whether you’re avoiding gluten, dairy, or simply eating clean..
Why You’ll Love This gluten and dairy free soup
- Completely gluten and dairy free
- Naturally creamy with no added thickeners
- Loaded with vitamins A and C from squash and carrots
- Spiced with warming ginger and garlic for immune support
- Great for meal prep—stores and freezes well
- Family-friendly and kid-approved
Ingredients (Serves 4)
Here’s everything you’ll need for one of the most comforting gluten and dairy free soups you’ll ever make:
- One medium-sized butternut squash (approximately 2½ pounds), peeled, deseeded, and cut into cubes.
- 4 large carrots, peeled and sliced
- 1 yellow onion, diced
- 3 cloves garlic, minced
- 1 tablespoon of freshly grated ginger (or substitute with 1 teaspoon of ground ginger).
- 1 tbsp olive oil (or avocado oil)
- 4 cups vegetable broth (ensure it’s gluten-free certified)
- ½ tsp sea salt
- ¼ tsp ground black pepper
Optional garnishes include freshly chopped parsley, roasted pumpkin seeds, and a drizzle of coconut milk
Instructions
🥕 Step 1: Sauté Aromatics
Warm the olive oil in a large pot over medium heat. Stir in the chopped onion and sauté until it becomes translucent, roughly 5 minutes. Stir in the garlic and ginger, and sauté for another minute until fragrant.
🍠 Step 2: Add Veggies
Add the cubed butternut squash and sliced carrots, stirring to evenly coat the veggies with the fragrant blend.
🍲 Step 3: Simmer
Pour the vegetable broth into the pot, season with salt and pepper, then bring the mixture to a boil. Lower the heat, cover the pot, and let it simmer for 25 to 30 minutes, or until the squash and carrots are soft enough to be easily pierced with a fork.
🌀 Step 4: Blend
Using an immersion blender, puree the soup until smooth and creamy. Alternatively, you can blend in batches using a high-speed blender (be sure to let steam escape between pulses!).
🌿 Step 5: Serve
Taste and adjust seasoning. Ladle into bowls and garnish with a swirl of coconut milk, fresh herbs, or roasted pumpkin seeds for crunch.
Substitutions & Variations
- For added proteins : mix in shredded cooked chicken or white beans.
- Spice it up: Add a pinch of cayenne or red chili flakes.
- Creaminess: A splash of coconut milk at the end adds richness without dairy.
- Texture twist: Blend only half the soup and leave the rest chunky.
Storage & Reheating Tips
- Fridge: Store in an airtight container for up to 5 days.
- Freezer: Freeze in glass jars or silicone containers for up to 3 months.
- To reheat: Warm gently on the stove over medium-low heat, stirring occasionally. If the mixture becomes too thick, simply add a splash of broth or water to loosen it.
This gluten- and dairy-free soup actually improves in flavor when enjoyed the following day!”
Allergy-Friendly Cooking Tips
- Double-check your vegetable broth to ensure it’s certified gluten-free.
- If using pre-cut squash, rinse well to remove potential cross-contamination from packaging.
- Choose toppings carefully—skip dairy garnishes and opt for herbs or seeds.
FAQs: Gluten and Dairy Free Soup Recipes
Is butternut squash soup inherently free of gluten and dairy?
Yes, as long as you don’t add cream or thickeners like flour, it’s naturally free from gluten and dairy.
Can I use frozen vegetables instead of fresh?
Absolutely. Just reduce the simmering time slightly if using pre-cooked frozen squash or carrots.
How do I make it spicier?
Add cayenne, red pepper flakes, or even a touch of curry paste to give the soup more heat and depth.
Can this be made in an Instant Pot?
Yes! Sauté the aromatics using the sauté function, then cook on high pressure for 10 minutes. Let release naturally, then blend.
Final Thoughts
Whether you’re new to gluten and dairy free soup recipes or you’re a seasoned allergy-conscious cook, this Butternut Squash & Carrot Ginger Soup is a must-try. It’s wholesome, delicious, and deeply satisfying—exactly what you want from a bowl of soup on a cold winter’s day. With the right blend of seasonal veggies and warming spices, it turns a few simple ingredients into a soul-soothing meal.
