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3 Healthy Autumn Soup Recipes

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With autumn in full swing, a chill in the air, and crunchy leaves swirling all around, now is the perfect time for savory soups. Nothing makes fall cozier than a warm bowl of homemade soup on a crisp day. We have compiled 3 healthy recipes for you so you can take in all the flavors of fall without sacrificing taste or nutritional benefits. All of these soups can be made dairy free and none of them incorporate meat in the recipes. Right now, we are focusing on the abundance of fruits, veggies, and spices of the season. So go ahead and warm up with a bowl of soup, all while continuing to crush your wellness goals!

Key Takeaways:

  • Autumn is the perfect time for healthy soup to savor in the warmth, flavors, and wellness benefits.
  • Try out these recipes ahead of the holidays so you know which ones to include in the festivities.
  • Learn a few new additions to make classic soups spicier or more interesting.

Table of Contents:

  1. Classic Mushroom Soup
  2. Turmeric and Pumpkin Soup
  3. Butternut Squash Cayenne Soup
  4. Savor Fall Flavors & Take in Nutritional Value

Classic Mushroom Soup

Nothing gets you in the fall and holiday spirit more than a hot bowl of soup! This mushroom soup could make for the perfect starter at holiday dinners to warm up the insides—and the appetite.

Ingredients

  • 2 cups of vegetable broth
  • 2 cups of water
  • ½ cup of heavy cream (or dairy-free cream alternative of choice)
  • ¼ cup of all-purpose flour
  • 1 pound of baby bella mushrooms
  • 3 cloves worth of minced garlic
  • 1 tablespoon of olive oil
  • 2 tablespoons of butter (or dairy-free butter alternative)
  • 1 teaspoon of soy sauce
  • ⅛ teaspoon of dried thyme 
  • Salt and pepper, to taste

You can use your favorite type of mushroom to make this recipe. Baby bella mushrooms tend to work best because of their size and texture.

Instructions

  1. Wash the baby bella mushrooms
  2. Chop about half of the mushrooms, and slice the other half for the best texture
  3. Prepare a pot over medium heat
  4. Add the olive oil, mushrooms, garlic, and salt and pepper to taste
  5. Sautee until the mushrooms look dark brown and no moisture is left in the pot
  6. Add the flour and butter to the pot
  7. Stir everything for two minutes, making sure nothing burns on the bottom
  8. Add the vegetable broth, dried thyme, and water; stir until everything is combined
  9. Simmer this liquid until it thickens a bit
  10. Add in the cream, soy sauce, and more salt and pepper to taste
  11. Serve hot and enjoy

This soup is sure to be a hit this season whether you want to cozy up with a bowl and watch a movie or if you want to serve it as an appetizer at holiday gatherings! Incorporating mushrooms is healthy and delicious.

Turmeric and Pumpkin Soup

Most people experience cravings for pumpkin-flavored dishes when fall comes around, and incorporating it into a soup is the perfect sweet and savory flavor combo. Enjoy this Turmeric and Pumpkin Soup to protect your health and satisfy your stomach!

Ingredients

  • 3 pounds of skinned, deseeded, and chopped pumpkin
  • 1 large onion, chopped into segments
  • 3 orange peppers, deseeded and chopped
  • 5 large carrots, peeled and chopped
  • 4 cups of vegetable stock
  • 8 cups of water
  • ¾ teaspoon of turmeric powder
  • ¾ teaspoon of ginger powder 
  • 6 cloves of garlic, chopped
  • 1 ½ teaspoons of chili flakes
  • 2 tablespoons of olive oil

If you have access to whole turmeric root, you can use a ⅛-inch piece instead of the powder. To substitute fresh ginger for powdered, we recommend using about 3 inches to flavor the soup. 

Instructions

  1. Prepare and chop the vegetables
  2. Add olive oil and heat your pan over medium heat
  3. Once the pan is heated, add onion, turmeric, ginger, garlic, and chili flakes
  4. Sauté for two to three minutes or until the onion starts to become translucent
  5. Add the carrots, peppers, and pumpkin to the pan
  6. Sautee for 10 to 12 minutes as the onions begin to caramelize
  7. Add the vegetable stock and water to the pan — ensure that all of the ingredients are fully submerged in the liquid
  8. Cover the pan, leaving a small opening for steam to escape
  9. Simmer on medium-low heat until the vegetables have become soft and tender — this will take between 15 and 35 minutes 
  10. Allow the soup to cool for a few minutes, then purée it in a blender to make it smooth
  11. Serve and enjoy the soup while it is still hot!

This soup will already be a hit for the tastebuds, but if you want to take it up a notch and make it just as much of an aesthetic hit then try serving it in miniature hollowed-out pumpkins! This will add the perfect festive vibe this holiday season.

Butternut Squash Cayenne Soup

Need a hot dish to warm up on a chilly autumn day? This hearty butternut squash cayenne soup recipe is easy, nutritious, and comforting. It adds a spicy twist on a fall classic, but you can always leave out the cayenne if you’re looking for a milder flavor. Remember, you don’t have to sacrifice comfort food to save on calories!

Ingredients

  • 1 large butternut squash (approximately 3 pounds)
  • 1 large yellow onion, chopped
  • 2 tablespoons of olive oil
  • 3½ cups of vegetable broth
  • 3 fresh garlic cloves, chopped (or to taste)
  • 1 teaspoon of fresh or ground ginger (or to taste)
  • 1 teaspoon of cayenne (or to taste depending how spicy you want the flavor)
  • Sea salt (to taste)
  • Fresh herbs, chopped (sage and rosemary go great in this recipe)

You can add your desired amount of cayenne and fresh herbs and taste-test to determine what is best for you and your guests. You may eyeball these ingredients; this recipe is flexible and can be adjusted to your taste. 

Instructions

  1. Add the olive oil to a deep pan or pot on the stove. 
  2. Brown the onion in the salt and pepper on low heat until it’s soft. 
  3. Chop, seed, and add the butternut squash so it can soften as well.
  4. Add the fresh herbs, garlic, ginger, and vegetable broth. 
  5. Bring the mixture to a boil by covering and turning up the heat. 
  6. Reduce the heat and simmer the mixture. 
  7. Simmer until the butternut squash is thoroughly cooked through and soft. 
  8. Once the squash is cooked, blend the whole mixture to your desired consistency. Add more vegetable broth if it is too thick. 
  9. Serve with desired garnishes and toppings.

This soup is a hearty fall vegetable delight, especially if you want to spice up a sweet classic!

Savor Fall Flavors & Take in Nutritional Value

When it comes to the flavors of fall, we often think about sweet treats, pies, and sugary drinks that incorporate these tastes. But remember, autumn offers an abundance of healthy foods that are loaded with nutritional value.

From spices to fresh fruits and vegetables and herbs, fall is plentiful in both flavor and wellness benefits. So, go ahead and delight your tastebuds and warm up your insides with these nutritious soup recipes this season!

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