Top 9-Free Spring Vegetable Soup

Recipe By: Joel Schaefer and Mary Schaefer

Let’s keep things easy with a combination of canned and fresh ingredients. You can even use thawed-out frozen vegetables in a pinch. Photo: Andrew Grinton

Makes: 4 servings
Free of: gluten and all top allergens

See more of Allergic Living’s allergy-friendly soup and stew recipes here.

Ingredients for Spring Vegetable Soup

2 tbsp olive oil
1 cup diced onion
2/3 cup diced celery
2 tsp minced garlic
1/2 tsp salt
1/2 tsp black pepper
1/2 cup dry white wine (see Tip)
6 cups allergy-friendly vegetable broth
2 cups (about 1 lb) small red potatoes, quartered
1 cup carrots, diced
1 cup peas (optional)
1 can (15 oz) artichoke hearts, drained and quartered
1 can (15 oz) cannellini beans, drained and rinsed
2 cups fresh baby spinach
1/4 cup chopped fresh mint
1/4 cup chopped fresh parsley

Recipe Tips

Can’t use wine? Substitute 1/4 cup lemon juice plus 1/4 cup additional vegetable broth.

Instructions for Spring Vegetable Soup

Heat oil in a large saucepan over medium heat. Add onion and celery and sauté for 5 minutes. Add garlic, salt and pepper and sauté for 1 minute.
Increase heat to medium-high. Add wine and cook until nearly evaporated. Pour in broth and bring to a boil. Reduce heat to medium. Add potatoes and carrots and simmer for 8 minutes. Skim off any foam.
Add peas, artichokes and beans and simmer for 4 minutes, until potatoes are tender. Stir in spinach, mint and parsley; cook for 1 minute. Ladle out soup.

Joel Schaefer and Mary Schaefer are the husband-and-wife culinary team behind https://www.yourallergychefs.com/. Chef Joel is the former Special Dietary Manager at Walt Disney World who developed the food allergy program used across the Disney properties and cruise line.