45 Dairy-Free Soups That Totally Hit the Spot

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45 Dairy-Free Soups That Totally Hit the Spot1/45 Vegan Carrot Soup 2 Reviews Test Kitchen Approved Vegan Carrot Soup Recipe photo by Taste of Home Total Time 30 min Servings 6 servings Go to Recipe From the Recipe Creator: Yukon Gold potatoes—instead of cream—make this smooth carrot soup vegan and add a mild sweetness. If you don’t have Yukon Golds on hand, russet potatoes will work too. —Taste of Home Test Kitchen Nutrition Facts: 1 cup: 176 calories, 3g fat (0 saturated fat), 0 cholesterol, 710mg sodium, 35g carbohydrate (7g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 2 starch, 1/2

I like to serve it with warm cornbread

fat. 2/45 Chicken Chili with Black Beans 9 Reviews Contest Winner Test Kitchen Approved Taste of Home Total Time 35 min Servings 10 servings (3 quarts) Go to Recipe From the Recipe Creator: Because it looks different than traditional chili, my family was a little hesitant to try this dish at first. Thanks to the full, hearty flavor, it’s become a real favorite around our house. I like to serve it with warm cornbread. —Jeanette Urbom, Louisburg, Kansas Nutrition Facts: 1-1/4 cups: 236 calories, 6g fat (1g saturated fat), 44mg cholesterol, 561mg sodium, 21g carbohydrate (5g sugars, 6g fiber), 22g

Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 fat

protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 fat. 3/45 Slow-Cooker Split Pea Soup 37 Reviews Test Kitchen Approved Slow Cooker Split Pea Soup Recipe photo by Taste of Home Total Time 8 hours 15 min Servings 8 servings (2 quarts) Go to Recipe From the Recipe Creator: When I have leftover ham in the fridge, I always like to make this soup. Just throw the ingredients in the slow-cooker, turn it on, and dinner is done. —Pamela Chambers, West Columbia, South Carolina Nutrition Facts: 1 cup: 266 calories, 2g fat (1g saturated fat), 21mg cholesterol, 728mg sodium, 40g

carbohydrate (7g sugars, 15g fiber), 23g protein

carbohydrate (7g sugars, 15g fiber), 23g protein. Diabetic Exchanges: 2-1/2 starch, 2 lean meat. 4/45 Egg Drop Soup 18 Reviews Test Kitchen Approved Egg Drop Soup Recipe photo by Taste of Home Total Time 15 min Servings 4 servings Go to Recipe From the Recipe Creator: We often start our stir-fry meals with this fast egg drop soup — it cooks in just minutes flat. There are many versions of the recipe, but we like the easy addition of cornstarch to thicken the soup and give it a rich, golden color. I got the recipe from my grandma’s old cookbook.

—Amy Beth Corlew-Sherlock, Lapeer, Michigan Nutrition Facts: 3/4 cup: 39 calories, 2g fat (0 saturated fat), 53mg cholesterol, 714mg sodium, 3g carbohydrate (1g sugars, 0 fiber), 3g protein. 5/45 Chunky Southwest Chili 5 Reviews Test Kitchen Approved Chunky Southwest Chili Recipe photo by Taste of Home Total Time 2 hours Servings 10 servings (about 2-1/2 quarts) Go to Recipe From the Recipe Creator: What started out as a mild, basic chili has evolved over the years into one with a powerful punch! —Shawn Barto, Palmetto, Florida Nutrition Facts: 1 cup: 375 calories, 18g fat (5g saturated fat), 106mg cholesterol, 1195mg

sodium, 16g carbohydrate (6g sugars, 5g fiber), 36g protein

sodium, 16g carbohydrate (6g sugars, 5g fiber), 36g protein. 6/45 Thai-Style Chicken Chili 6 Reviews Test Kitchen Approved Thai-Style Chicken Chili Recipe photo by Taste of Home Total Time 30 min Servings 6 servings Go to Recipe From the Recipe Creator: I love this Asian take on the classic one-pot meal. This Thai chili recipe is quick, easy, nutritious and delicious. —Roxanne Chan, Albany, California Nutrition Facts: 1-1/3 cups: 270 calories, 16g fat (6g saturated fat), 50mg cholesterol, 635mg sodium, 12g carbohydrate (7g sugars, 4g fiber), 18g protein. 7/45 Autumn Bisque 3 Reviews Test Kitchen Approved DAN ROBERTS FOR TASTE

Diabetic Exchanges: 1 starch, 1 fat

OF HOME Total Time 1 hour 15 min Servings 12 servings (3 quarts) Go to Recipe From the Recipe Creator: I like cozy comfort soups that taste creamy—without the cream. This one’s full of good stuff like rutabagas, leeks, fresh herbs and almond milk. —Merry Graham, Newhall, California Nutrition Facts: 1 cup: 146 calories, 7g fat (2g saturated fat), 0 cholesterol, 672mg sodium, 20g carbohydrate (9g sugars, 5g fiber), 3g protein. Diabetic Exchanges: 1 starch, 1 fat. 8/45 Carrot Ginger Soup 5 Reviews Test Kitchen Approved Carrot Ginger Soup Recipe photo by Leticia Almeida for Taste of Home Total Time

30 min Servings 4 servings Go to Recipe From the Recipe Creator:

30 min Servings 4 servings Go to Recipe From the Recipe Creator: This light, flavorful carrot ginger soup is vegan. It’s made with pantry staples and comes together in a hurry, yet it always seems to impress. Fresh ginger makes a big difference—and what isn’t used can be wrapped tightly and tossed in the freezer for later use. —Jenna Olson, Manchester, Missouri Nutrition Facts: 3/4 cup: 80 calories, 4g fat (1g saturated fat), 0 cholesterol, 551mg sodium, 11g carbohydrate (5g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 2 vegetable, 1 fat. 9/45 Chunky Vegetarian Chili 3 Reviews Test Kitchen Approved

Diabetic Exchanges: 2-1/2 starch

Total Time 45 min Servings 11 servings (2-3/4 quarts) Go to Recipe From the Recipe Creator: This robust chili teams rice, kidney and pinto beans, and a variety of colorful vegetables for a hearty meatless meal. —Taste of Home Test Kitchen Nutrition Facts: 1 cup: 196 calories, 2g fat (0 saturated fat), 0 cholesterol, 424mg sodium, 37g carbohydrate (6g sugars, 6g fiber), 7g protein. Diabetic Exchanges: 2-1/2 starch. 10/45 Mushroom & Broccoli Soup 2 Reviews Test Kitchen Approved DAN ROBERTS FOR TASTE OF HOME Total Time 1 hour 5 min Servings 8 servings (1-1/2 quarts) Go to Recipe From the

Diabetic Exchanges: 2 vegetable, 1/2 fat

Recipe Creator: One of my girls won’t eat meat and the other struggles to get enough fiber. This recipe is a perfect way to give them what they need in a dish they love to eat. I save my broccoli stems in the freezer until I have about two small bags, and then I make soup. —Maria Davis, Flower Mound, Texas Nutrition Facts: 3/4 cup: 69 calories, 2g fat (0 saturated fat), 0 cholesterol, 574mg sodium, 11g carbohydrate (4g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 2 vegetable, 1/2 fat. 11/45 Vegan Potato Leek Soup 2 Reviews Test Kitchen Approved

Diabetic Exchanges: 2 starch, 1/2

Vegan Potato Leek Soup Recipe photo by Taste of Home Total Time 50 min Servings 8 servings (2 quarts) Go to Recipe From the Recipe Creator: This vegan potato leek soup uses starchy potatoes to thicken and create a creamy consistency, so there’s no need to stir in cream at the end. Top with green onions, chives or your favorite vegan shredded cheese before serving. —Taste of Home Test Kitchen, Milwaukee, Wisconsin Nutrition Facts: 1 cup: 150 calories, 4g fat (1g saturated fat), 0 cholesterol, 408mg sodium, 27g carbohydrate (5g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 2 starch, 1/2

It is easy to make and tastes wonderful on a cold winter evening

fat. 12/45 Manhattan Clam Chowder 7 Reviews Test Kitchen Approved Manhattan Clam Chowder Recipe photo by Taste of Home Total Time 50 min Servings 8 servings (about 2 quarts) Go to Recipe From the Recipe Creator: I typically serve this chowder with a tossed salad and hot rolls. It is easy to make and tastes wonderful on a cold winter evening. My family has enjoyed it for more than 30 years. —Joan Hopewell, Columbus, New Jersey Nutrition Facts: 1 cup: 91 calories, 3g fat (2g saturated fat), 15mg cholesterol, 652mg sodium, 13g carbohydrate (5g sugars, 3g fiber), 5g protein. 13/45

Red Curry Carrot Soup 8 Reviews Test Kitchen Approved Red Curry Carrot Soup Recipe photo by Taste of Home Total Time 35 min Servings 8 servings (2-1/2 quarts) Go to Recipe From the Recipe Creator: With its mix of delicious colors, textures and flavors, this soup is something special. —Dilnaz Heckman, Buckley, Washington Nutrition Facts: 1-1/4 cups: 438 calories, 21g fat (11g saturated fat), 52mg cholesterol, 1059mg sodium, 42g carbohydrate (3g sugars, 1g fiber), 18g protein. 14/45 Spring Essence Soup with Pistou 3 Reviews Test Kitchen Approved Spring Essence Soup with Pistou Recipe photo by Taste of Home Total Time

45 min Servings 6 servings (1-1/2 quarts) Go to Recipe From the Recipe Creator:

45 min Servings 6 servings (1-1/2 quarts) Go to Recipe From the Recipe Creator: During the last part of April one year, I picked what I had available in the garden. I found oregano, leeks, asparagus and rhubarb. This became the base for an essence-of-spring recipe. The rhubarb adds a citrus element, which is balanced by the nutty, earthy pistou. It is truly a layering of flavors. —Laurie Bock, Lynden, Washington Nutrition Facts: 1 cup with 1 teaspoon pistou: 147 calories, 5g fat (1g saturated fat), 0 cholesterol, 601mg sodium, 21g carbohydrate (4g sugars, 3g fiber), 6g protein. Diabetic Exchanges:

1 starch, 1 vegetable, 1 fat

1 starch, 1 vegetable, 1 fat. 15/45 Creamy Cauliflower Pakora Soup 3 Reviews Contest Winner Test Kitchen Approved Taste of Home Total Time 40 min Servings 8 servings (3 quarts) Go to Recipe From the Recipe Creator: My husband and I often crave pakoras, deep-fried fritters from India. I wanted to get the same flavors but use a healthier cooking technique, so I made soup using all the classic spices and our favorite veggie, cauliflower! —Melody Johnson, DePere, Wisconsin Nutrition Facts: 1-1/2 cups: 135 calories, 1g fat (0 saturated fat), 0 cholesterol, 645mg sodium, 30g carbohydrate (6g sugars, 5g fiber),

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