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Daal soup: gluten free, dairy free, vegetarian, vegan

I know things have been quiet in the Happy Coeliac recently. This has been mostly due to me getting a “real” i.e. 9-5 job, and thus having no real time to do anything except cook, eat and sleep.

Now that I’m working, I’ve been working out the best way of doing lunches. There are a variety of places nearby – Pret a Manger, Pod, Eat which do some gluten free options (ranging from pricey to ok-ish), not to mention the cafeteria which will get me a baked potato + chilli + cheese for £2.80. But I’d really rather spend even less on my lunches, if I can. Soup is great because I can prepare it in large batches, in advance, it fills you up and it’s easy (ish) to transport.

And daal soup is the champion of soups.

This recipe is adapted from a Vitamix recipe: Vitamix daal soup, but I think it’s been very liberally adapted, so I can claim it as my own now 😉


  • 3 small white potatoes
  • 2 medium sweet potatoes
  • 1/2 butternut squash
  • 1 onion, chopped
  • 2 cloves garlic, chopped
  • Cinnamon
  • Cumin
  • Curry powder (I like the blend from Whole foods, 79p and much more bang for your buck than supermarket spices. But don’t forget to check the world foods aisle for better deals on spices)
  • 1/2 tube tomato puree
  • Juice of 1/2 lemon
  • 1 litre stock (veg is fine)
  • 1 can cooked green lentils


1. Boil the potatoes and squash until tender

2. In a separate pan, saute the onion and garlic until soft.

3. Add the tomato puree and spices and mix well, adding a bit of water if the mixture is too dry. I haven’t specified amounts of spices because it depends on too many factors – personal taste, the age of the spices etc. I probably put in several tablespoons of curry powder and maybe a tablespoon each of cinnamon and cumin. Don’t be scared, throw those spices in.

4. Make up the stock and add it to the spice mixture with the lemon juice. Bring to the boil and then take off the heat. Stir the lentils in.

5. Add the liquid to a blender and blend, then add the potatoes/squash and blend on high until desired consistency is reached. Unless you too have an epic blender you may want to be careful here, this recipe makes around 2 litres of soup, so you may need to do this in batches.

(Apologies for the bad lighting etc – I’m no food photographer!)

This soup will fill you up, keep you warm on a cold winter’s day and satisfy your tastebuds, while being totally safe for coeliacs… and it’s dirt cheap. I haven’t worked out the costings but I suspect we’re looking at 50p per portion. ENJOY!

About Yo Samdy Sam

Sam is an autistic advocate, renewable energy and EV enthusiast, mother to a toddler, living in the Netherlands but originally British. She makes YouTube videos as Yo Samdy Sam. Tip Jar ---> https://ko-fi.com/yosamdysam


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About me

I'm Samantha, a freelance writer from London, UK. Since being diagnosed with Coeliac Disease in March 2011 I have embraced the gluten-free lifestyle, and am committed to finding delicious alternatives to my favourite foods!

I also have a personal blog.

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