Creamy Veg SoupNow that I don’t eat much dairy, one thing I really miss is creamy soups. And who doesn’t love a rich, warm, creamy, delicious bowl of soup? So, I created a recipe that tastes and has the feel, texture and experience of a creamed soup, but without the dairy. And it’s so versatile, you can use any variety of vegetable or base that you like.

Here’s the basic template that I’ve adapted from a recipe I posted on my main site,, and made it SIBO-friendly. You just need to pick and choose what fancies your tastebuds.

Ingredients for Soup
  • 2 teaspoons olive oil (you can also use coconut oil or palm oil)
  • 1 pound of roughly chopped vegetable of your choice (I’ve tried broccoli, celery, and butternut squash, but I would imagine zucchini would work just as well)
  • 3 1/2 cups of dairy-free milk base (plain unsweetened almond milk and unsweetened coconut milk have been successfully tested and loved in my kitchen, but again, get creative)
  • 1/4+ teaspoon Real Salt® (which is my favorite for taste and health reasons but you can also use Celtic sea salt or Himalayan pink salt)
  • Optional: curry powder, cumin, middle eastern spices, anything you like
  1. In a sauce pot, heat oil
  2. Add and lightly sauté vegetable of your choice. Sprinkle with salt and cook for a few minutes until they begin to get tender.
  3. Add your nut milk base of choice.
  4. Simmer about 20-30 minutes.
  5. Add additional salt to taste if needed. Optionally, you may add any seasoning you like.
  6. Blend until creamy. You can blend longer for a smoother consistency or leave slightly chunky for extra texture.

For a little added flare, lightly sauté diced vegetables and/or seeds of your choice to use as a garnish or mix throughout. In this batch, I used zucchini, red peppers and pumpkin seeds.


Some SIBO patients are intolerant to broccoli, or can only tolerate in small portions, so you may wish to try a different vegetable. Also, fresh garlic as a seasoning may cause symptoms, but you might be able to tolerate garlic powder. As always, it’s a game of trial-an-error.

For additional recipes or health related content, search my posts on the right.

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