• Positively Chronic Travels

Golden Autumn Soup {onion & garlic free}

🥄 The perfect spoonie friendly Autumn soup

🔆Low histamine, fully alkalising, gluten free, nut free, vegan and no onion or garlic (which is SO hard to find in soup recipes)

🧡Warming and creamy BUTTERNUT SQUASH & SWEET POTATO with a sweet lemongrass and ginger kick

I’ve started recipe testing for LOTS of super accessible soups that are suitable for MANY elimination diets for the winter. Here is the first one that I’m excited to finally share with you

⏱ It’s ready in just 30 minutes, all cooked in 1️⃣ pot and blended with a hand blender or in a tabletop blender

Serves 3 as a main course, or serves 4 as a starter


500g butternut squash [TIP - use pre-cut &/frozen if you have joint issues as butternut can be hard to cut]

350g sweet potato

550ml water

15g fresh ginger (remove the ginger before blending or keep it if you like a kick, keep half for a bit of a kick and all for more of a kick)

1-2 bay leaves (remove before blending)

1 dried lemongrass stick (remove before blending)

1/4 tsp tarragon

1.5 tsp salt

Juice from 1/2 lemon (omit if HIIT)

Juice from 1/6 lime (omit if HIIT)

1.5 tbsp maple syrup

200ml coconut milk (150 ml for the soup, 50ml for topping)

(Optional - for a thicker soup, you can add a pack of silken tofu - I've tried this with a 349g pack)


Slice the sweet potato into cubes (I leave the skin on for extra vitamins), if not using pre-cut butternut, slice and remove the skin and seeds. In a large saucepan, add the water, sweet potato, butternut squash, ginger, bay leaves, lemongrass, tarragon and salt. Simmer over a low heat for 25-30 minutes. When the sweet potato & butternut squash are looking soft and ready, add the lemon, lime and maple syrup.

Remove from the heat and take out the bay leaves, lemongrass and (optional - ginger if you don’t like or can’t handle spice). I recommend fully removing the ginger, blending and tasting, and if you can handle the kick then adding half/the full amount to taste.

Add 150ml coconut milk and blend until smooth in a heat safe blender or food processor. Optional - add the silken tofu, for a thicker soup that's higher in protein.

Serve immediately and add the remaining 50ml coconut milk to each bowl (optional, top with pumpkin seeds)

I find it difficult to find soups that don’t require onion, garlic or a stock cube (which always contains both onion and garlic)

So hopefully if you ALSO struggle, you can now have ALL the autumn soup vibes with no allergic reactions and all the anti-inflammatory health benefits

#butternutsquash #sweetpotato #butternutsoup #sweetpotatosoup #onionfree #garlicfree #oniongarlicfree #lowFODMAP #vegansoup #vegan #plantbased #plantbasedsoup #alkalisingsoup #lowhistaminesoup #squashsoup #autumn #autumnvibes #fall #fallvibes #allergies #allergyfriendly #MCAS #eliminationdiet #healthysoup #autumnsoup #autumngoldsoup #goldensoup #goldenautumnsoup #chronicillness #antiinflammatory

26 views0 comments

Recent Posts

See All