Allium-Free Vegetable Soup: A Flavorful and Comforting Recipe

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If you’re seeking a hearty, healthy, and allium-free soup recipe, look no further! This low-fat clear vegetable soup skips onions, garlic, and other alliums, making it perfect for individuals with dietary restrictions or a sensitive stomach. Whether you’re battling a cold, trying to lose weight, or just in need of a warming dish, this soup is an excellent choice.

Why Choose an Allium-Free Soup?

Allium-free recipes are ideal for those with:

  • Allergies or intolerances to onions and garlic.
  • Conditions like IBS, SIBO, GERD, or gallstones.
  • A preference for lighter, easily digestible meals.

This soup is also a great low-FODMAP option and incredibly versatile. Add noodles, enjoy it plain, or customize it with your favorite herbs!

no onion soup recipes

No Onion Soup Recipes

For this simple, allium-free vegetable soup, you’ll need:
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Equipment

  • Chef’s knife
  • Cutting board
  • Pot
  • Wooden spoon
  • Potato peeler
  • Measuring scale
  • Ladle

Ingredients
  

  • 4 oz parsley root 120g
  • 15 oz carrots 425g
  • 4 oz celery root 120g
  • 8 oz frozen cauliflower florets 220g
  • 4 oz Brussels sprouts 140g
  • 4 oz frozen peas 140g
  • 1 gallon water 3.7 liters
  • Salt to taste
  • Cooking oil enough to cover the pot’s bottom

Instructions
 

Prepare the Vegetables:

  • Peel and chop parsley root, celery root, and carrots into small, bite-sized cubes.

Sauté for Flavor:

  • Heat a small amount of cooking oil in a pot over medium heat.
  • Add a few pieces of carrots, parsley root, and celery root. Stir constantly for a few minutes to release their juices without burning.

Build the Soup Base:

  • Add the remaining carrot, parsley root, and celery root.
  • Stir in cauliflower florets, Brussels sprouts, and peas.

Simmer to Perfection:

  • Pour in water and season with salt.
  • Bring the soup to a boil, then reduce the heat to a simmer. Let it cook for about 45 minutes, or until the vegetables are tender.

Serve and Enjoy:

  • Ladle the soup into bowls and enjoy it as is or with cooked soup noodles.

Storage Tips

This soup stores beautifully for later use:

  • Refrigerator: Store in an airtight container for up to 4 days.
  • Freezer: Freeze for up to 3 months. Thaw in the refrigerator overnight before reheating.

Tip: If the soup becomes too thick after storage, simply add water, reheat, and enjoy!

Nutritional Benefits

This vegetable soup is not only delicious but also:

  • Low in calories (approximately 230 kcal per serving).
  • Packed with fiber and nutrients from a variety of vegetables.
  • Perfect for anyone on a low-fat or low-FODMAP diet.

Why You’ll Love This Recipe

This allium-free soup is more than just a dish; it’s a comforting embrace in a bowl. The subtle sweetness of carrots, the earthy flavors of parsley and celery root, and the tender texture of cauliflower and Brussels sprouts combine to create a meal that’s both light and satisfying.

For more recipes without onions or garlic, subscribe to our weekly updates and explore a world of allium-free goodness. Bon appétit! 🌿