Keep the Last Days of Cold at Bay with These Creamless Soups

By Timothy Prentiss
Staff Writer
Kirkman Group, Inc. 
Now that winter is winding down, we won’t have many chances left to enjoy a hot bowl of soup on a cold day; to curl up under a blanket and use the foul weather as an excuse to spend the day doing virtually nothing at all. 

There’s nothing more comforting than a cream soup on a cold day. Those who can’t have milk can have difficulty finding a satisfying creamy soup. But, by using the simple method of blending and by adding a little milk substitute, you can create velvety, luxurious creamy soups. With a gluten free baguette, you have everything you need for a day of hiding from the cold.

The recipes below can all be customized to your taste with additional spices and ingredients. For extra protein, you can always add a little Kirkman’s Pea Protein Powder.

 Creamy Potato

Everyone should know how to make a simple potato soup. The basic formula involves about one to two cups of liquid (water, broth, wine, cream or some combination) per potato and about one onion for every three potatoes. The amount of liquid added can be varied to make to the soup more or less thick. It can be blended for a smooth Vichyssoises-style soup or left chunky.

It can even be used as a base for more complicated soups. The main ingredients—potatoes and onions (or leeks)—go with virtually everything. So you can add other vegetables, bacon, chicken… whatever satisfies your palette.

This recipe will get you started. From there, the possibilities are endless.


  • 3 tablespoons vegetable oil
  • 1 medium onion, chopped
  • 3 medium potatoes, peeled and cubed
  • 2 cups chicken or vegetable stock
  • 1 cup water
  • 1 cup prepared Vance’sTM DariFreeTM – Original Flavor
  • Salt and pepper
  • Chives or parsley for garnish


  • In a large pot heat oil over medium-low heat.
  • Add the onions and cook until translucent.
  • Add potatoes and cook for a minute or two, stirring a few times.
  • Stir in the broth and water and bring to a boil.
  • Reduce and simmer for about 30 minutes, or until potatoes are very soft.
  • Blend the soup either by using an immersion blender, or transfer to a blender in batches.
  • Return soup to the cooking pot, and stir in the Vance’sTM DariFreeTM.
  • Adjust the seasoning (you’ll probably want to add some salt) and thin with additional broth if necessary.
  • Serve topped with some chopped fresh herbs.

 Sweet Potato

Kids love the natural sweetness of the carrots and sweet potatoes. This soup can be spiced up with ground cinnamon, ginger or nutmeg.


  • 3 tablespoons vegetable oil
  • 1/2 cup chopped onion
  • 3 cups cubed peeled sweet potatoes
  • 2 cups water
  • 2 cups fat-free, less-sodium chicken broth
  • 1 cup chopped carrot
  • 1/4 cup prepared Vance’sTM DariFreeTM – Original Flavor
  • Salt and pepper to taste


  • Heat oil in a large pan over medium heat.
  • Add onion to pan; cook 4 minutes or until tender, stirring occasionally.
  • Add sweet potatoes, carrot, water and broth; bring to a boil.
  • Reduce heat, and simmer 30 minutes or until vegetables are tender.
  • Blend the soup either by using an immersion blender, or transfer to a blender in batches.
  • Return soup to pan, stir in the Vance’sTM DariFreeTM, and season.

 Creamy Cauliflower

Even those who don’t usually like cauliflower can enjoy a good cauliflower soup. For a twist, this one includes saffron.


  • 2 tablespoons vegetable oil
  • 2 medium onions, coarsely chopped
  • 2 garlic cloves, crushed
  • 2 celery stalks sliced
  • 1 head cauliflower, cored and chopped
  • 5 cups chicken or vegetable broth
  • 1-2 threads saffron
  • Salt and pepper


  • Warm oil in a pot over low heat.
  • Add the onions and celery.
  • Stir to coat vegetables with oil.
  • Cook for about 15 minutes stirring often.
  • Add garlic. Cook for 5 minutes, stirring often.
  • Add the broth, cauliflower and saffron.
  • Simmer uncovered for about 20 minutes, or until the cauliflower is very soft.
  • Blend the soup either by using an immersion blender, or transfer to a blender in batches.
  • Season with salt and pepper and serve.
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