Vegan, Gluten-Free & Lactose-Free — Yet Creamy Soups?

Vegan, Gluten-Free & Lactose-Free — Yet Creamy Soups?

Faith Durand
Oct 20, 2010

Q:  My two roommates and I love to cook together, but their dietary restrictions often make that very difficult — one is working towards being a vegan, and the other is a Celiac with extreme lactose intolerance.

The Kitchn has been flooding my RSS feed reader with delicious, creamy fall soups, but all call for heavy cream. Is there any way that I can make it lactose-free? (Vegan-friendly, if possible, but that seems to be an impossible feat for a creamy soup.)

Sent by Emma

Editor: Emma, actually it is quite easy to make a soup that satisfies all your requirements and that is still creamy and velvety. The trick is just to sauté vegetables that have an amount of creaminess when pureed, and to blend them with just enough liquid (like vegetable stock and wine) to make them into a soup.

This soup, for instance, is very creamy when pureed, and you can substitute olive oil for the butter to make it completely vegan.

Recipe: Zucchini Garlic Soup

Also try these recipes, adjusting ingredients where necessary to make them vegan:

Creamy Black-Eyed Pea Soup with Cumin
Rutabaga Chipotle Soup - Just skip the cream; this recipe doesn't need it if the vegetables are pureed thoroughly.
Sweet Potato Soup with Miso and Ginger - Again, just skip the milk.
Spicy Sweet Potato & Carrot Soup
Butternut Squash, Apple and Sage Soup

You can also add ground nuts or other thickeners to help make a soup creamier without adding cream.

Readers, any more good soup recipes for Emma and her roommates?


Related: Soup's On! 7 Ways to Make Any Soup Creamier

(Image: Faith Durand)

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