5 Delicious + Allergy-Friendly Soups

I’m a big fan of soup, especially ones that I can prepare ahead of time (aka, during my daughter’s nap) and let simmer in the crockpot until we’re ready for dinner. I also need to cook things that are free of dairy, gluten, nuts, soy and sesame. So if you’re in the same boat of “I need an easy dinner that tastes good and is allergy-friendly,” then check out these five soups! They’ve been a hit with our family.

Minestrone Soup by Ellie Krieger (The Food Network)

I just make a few changes to this simple recipe.

1. I add a pound of ground beef, sautéing that first and then adding everything else to the pot.
2. I add frozen corn as well, and some days I add sautéed zucchini and peppers too. The more veggies, the better!
3. I use gluten free pasta instead of regular pasta. My favorite is the Live GFree brand of fusilli pasta from Aldi. It’s inexpensive (for GF pasta anyway), totally delicious, and only has two ingredients: organic brown rice and organic quinoa.
4. I skip the parmesan cheese. The soup doesn’t really need it anyway.
5. I double-check the ingredients on the chicken broth to make sure it’s natural and free from soy.
6. Voila! SO YUM.

Crockpot Butternut Squash Soup by Maria Lichty (Two Peas and Their Pod)

This is so easy, and really yummy. It’s the perfect autumn dish – or really, anytime of year when you’re craving those vegetables. Here are the few changes/tips I use.

1. I buy pre-peeled, pre-chopped butternut squash. Otherwise it just takes too long to prepare, and I get frustrated trying to chop up a huge squash.
2. I double-check the ingredients on the vegetable broth to make sure it doesn’t contain any of my daughter’s allergens.
3. I’ve never made the chickpeas to go on top. It sounds delicious, but also a little too time-consuming for me. Instead, I fry up some allergy-friendly bacon and crumble it on top of the soup.
4. I usually add brown rice too.
5. DELISH.

Slow Cooker Sweet Potato Chicken Curry by Stacie Hassing (The Real Food Dieticians)

I know this is called a curry, but we eat it like soup over rice, and OH MY WORD is it good!! My 18-month-old daughter is obsessed with this. I just make a few changes to the recipe:

1. I use olive oil or coconut oil instead of ghee, since my daughter has a dairy allergy.
2. I use at least two sweet potatoes and at least two peppers. (The more veggies the better!)
3. I double the chicken broth, since I’m making it more like a soup than a curry.
4. I skip the cashews that it recommends for serving with the dish. It doesn’t need them anyway.
5. Then make it again and again and again. (At least, that’s what we do!)

Easy Slow Cooker Chili (Chowhound)

All I need to do is leave off the topping (or buy dairy-free versions), pull out some allergy-friendly chips, and I’m good to go!

Savory Winter Soup by Dana Simmons (Taste of Home)

I usually use sweet potatoes instead of regular potatoes. And of course I check the ingredients before purchasing any beef broth. But man is this soup easy and yummy!

Note: I always check the ingredients on any packaged or canned food that I add to a recipe. You just never know when something will have an allergen in it. For example, we bought chips and then discovered they had sesame in them!! (My daughter is allergic to sesame.) So now we are really careful to check everything we buy. Even meat.

And as always, comment below: What are your favorite allergy-friendly soups? I can’t wait to get some more ideas from you!

XOXO,
That Allergy Mama