Allergen-free Golden Soup

TABLE Magazine’s friend, Liz Fetchin, a native Pittsburgher, PR firm director, everyday home cook, and food blogger shares easy but delicious recipes free of the top 8 most common food allergens: milk, eggs, peanuts, tree nuts, fish, shellfish, soy, and wheat. Liz’s amazing Octofree® recipes are delectable for all!

Allergen-free Golden Soup Recipe


2 tbsp olive oil
4 garlic cloves, minced
½ Vidalia onion, chopped
2 tbsp fresh ginger, peeled and minced
4 cups of cauliflower, chopped into 1-inch florets
1 medium sweet potato, peeled and chopped
1 ½ tbsp turmeric
¼ tsp cinnamon
1 tsp cayenne pepper
1 tsp honey
4 cups vegetable stock
1 cup of full-fat coconut milk or gluten-free oat milk
1 15-ounce can of cannellini or great northern beans

Optional garnish:

15 ounces of roasted chickpeas (recipe below)
Chopped fresh parsley
Flaky sea salt


Make the roasted chickpeas:

  1. Preheat oven to 400 degrees.
  2. Drain and rinse one 15-ounce can of chickpeas, then pat dry.
  3. Line a baking sheet with parchment paper.
  4. In a bowl, toss chickpeas with 1 tbsp olive oil, 1 tsp salt and ½ tsp pepper and spread chickpeas out evenly on tray.
  5. Place in the oven and roast until crispy and brown, about 15-20 minutes.
  6. Set aside.

Make the soup:

  1. Heat olive oil in a stock pot over medium heat.
  2. Add garlic cloves and onion and saute until fragrant but not brown.
  3. Add cauliflower and sweet potato and saute for about 2 minutes.
  4. Add turmeric, cinnamon, cayenne pepper, and honey, stir to coat, then cover with lid and allow to cook for about 15 minutes, stirring every once in a while to prevent burning.
  5. Add stock and coconut milk and bring to a boil.
  6. Add white beans, reduce heat to medium-low, and allow to simmer for about 10 more minutes to allow flavors to combine.
  7. Using an immersion blender, puree soup until smooth (or, carefully work in batches and use a conventional blender).
  8. Spoon soup into bowls, garnish with roasted chickpeas, fresh parsley, and flakey sea salt, sprinkle on a little extra turmeric and cinnamon, and serve.

Story by Liz Fetchin/ Food Styling Anna Calabrese/ ⁠Photography by Dave Bryce/ Follow Octofree®

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