Fall soups are a big part of autumn cooking. They bring warmth and comfort, making us feel cozy as the temperatures begin to drop. Beyond their comforting qualities, fall soups also offer a ton of nutritional benefits. They make it easy to incorporate a variety of seasonal vegetables into your meals, which are full of important nutrients. With endless ingredient combinations, the versatility of fall soups can help you cater to different dietary needs and preferences.
Here are some healthy and filling fall soup recipes to help you savor the season!
Important Nutrients in Fall Soups
Fall vegetables such as pumpkins, sweet potatoes, bell peppers, and a variety of squashes are rich in nutrients. For example, pumpkins and sweet potatoes are abundant in beta-carotene, which helps make vitamin A. Bell peppers are an excellent source of vitamin C, and the fiber in these veggies supports digestive health and keeps you feeling full.
Hearty Butternut Squash Soup
This soup is both rich and satisfying, thanks to the butternut squash. It’s packed with vitamin A and has a sweet, nutty taste.
Ingredients:
- 1 medium butternut squash, peeled, seeded and diced
- 1 onion, chopped
- 2 carrots, peeled and chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- 1/2 teaspoon ground cinnamon
- Salt and pepper to taste
- Olive oil for sautéing
- Optional toppings: pumpkin seeds, a drizzle of olive oil, or a dollop of plain Greek yogurt
Instructions:
In a large pot, heat a drizzle of olive oil over medium heat. Add the chopped onion and carrots. Sauté for a few minutes until they start to soften.
Add the diced butternut squash and minced garlic to the pot. Continue sautéing for another 5 minutes. Sprinkle in the ground cumin, ground cinnamon, salt and pepper. Stir well to coat the vegetables with the spices.
Pour in the vegetable broth. Bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot and let it cook for about 20-25 minutes, or until the butternut squash is tender.
Use an immersion blender to carefully blend the soup until smooth. Alternatively, you can transfer the soup to a blender in batches and blend until creamy.
Savory Lentil and Vegetable Soup
Lentils lend this soup a hearty texture and are packed with protein and fiber, making the soup both filling and nutritious.
Ingredients:
- 1 cup green or brown lentils, rinsed and drained
- 1 onion, chopped
- 1 carrots, peeled and chopped
- 2 celery stalks, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon dried thyme
- 1/2 teaspoon ground cumin
- Salt and pepper to taste
- Olive oil for sautéing
- Fresh lemon juice (optional)
- Chopped fresh parsley for garnish (optional)
Instructions:
In a large pot, heat a drizzle of olive oil over medium heat. Add the chopped onion, carrots and celery. Sauté for a few minutes until they begin to soften.
Add the rinsed lentils and minced garlic to the pot. Sauté for another minute. Sprinkle in the dried thyme, ground cumin, salt and pepper. Stir to coat the ingredients with the spices.
Pour in the vegetable broth. Bring the mixture to a boil, then lower the heat to a simmer. Cover and let it cook for about 20-25 minutes, or until the lentils are tender.
Chicken Noodle Soup
This revamped version of the classic chicken noodle soup offers the comforting taste of homemade broth, lean protein from chicken, and options for whole-grain or gluten-free noodles.
Ingredients:
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 carrots, peeled and chopped
- 2 celery stalks, chopped
- 2 cloves garlic, minced
- 6 cups low-sodium chicken broth
- 2 boneless, skinless chicken breasts, cooked and shredded
- 2 cups egg or egg noodles of your choice
- 1 teaspoon dried thyme
- Salt and pepper to taste
- Fresh parsley, chopped, for garnish
Instructions:
In a large pot, heat the olive oil over medium heat. Add the chopped onion, carrots and celery. Sauté until the vegetables are tender.
Stir in the minced garlic and sauté for another minute. Pour in the low-sodium chicken broth. Bring the mixture to a gentle boil. Sprinkle in the dried thyme, salt and pepper. Stir to infuse the flavors.
Reduce the heat to a simmer and let the soup cook for about 10-15 minutes. Add the cooked and shredded chicken to the pot. Let it simmer for a few minutes to warm through.
Add the whole-grain or gluten-free noodles to the soup. Cook according to the package instructions until they are tender. Serve with fresh parsley if using.
The seasonal ingredients and creative combinations in these recipes will not only provide comfort on chilly autumn evenings, but also support your overall wellness. So, go ahead, explore these recipes and enjoy a season of comforting, healthy meals!
