Fall Soup Recipes
Pumpkin Soup
Can be adjusted to vegan dietary needs. This immunity boosting soup is great for these low, fall temperatures. Pumpkin is also low calorie and rich in fiber—which slows digestion and keeps you full longer—providing great weight loss benefits to assure you’re body is ready once temperatures rise.
What you will need:
Pumpkin
Diced onion
Minced garlic
Stock/broth and water
Extra virgin olive oil
Milk (or substitute), cream or half & half
Butter
Salt, pepper, garlic powder, onion powder, ground cinnamon, ground nutmeg, cloves, and cayenne to taste
Honey/agave or maple syrup
How to make:
Preheat oven to 425 degrees Fahrenheit
Peel and chop pumpkin
Place pumpkin on baking sheet with olive oil
Add diced onions and minced garlic
Cook onions and garlic in pot with olive oil until onions become translucent
Add the pumpkin to the pot with stock/broth, water, and seasonings
Bring to a boil, then reduce heat and let simmer for 15 minutes
Once the soup is done cooking, stir in the milk and honey and remove the pot from heat
For creamier results, pour the mixture into a blender and blend to your likeness
Taste and modify if deemed necessary
Red Lentil and Kale Soup
Vegan soup. Lentils are packed with fiber, a good source of folic acid, high in magnesium and great for your bones. This healthy and hearty soup is full of protein, so it is bound to satisfy your hunger.
What you will need:
Extra virgin olive oil
Diced onion
Minced garlic
Chopped celery
Diced tomatoes
Vegetable broth
Salt, pepper, ground cumin, chili powder, ground coriander, smoked sweet paprika, cayenne, 1 bay leaf
Uncooked red lentils (rinsed and drained)
Kale (and/or spinach)
How to make:
Add extra virgin olive oil in large pan and sauté diced onion and minced garlic
Add chopped celery to mixture
Stir in diced tomatoes, lentils with bay leaf and spices
Stir in vegetable broth
Bring mixture to a boil and then let simmer uncovered for 20-25 minutes until lentils are tender
Stir in kale and/or spinach until they are wilted or to your liking
Taste and modify if deemed necessary
Split Pea Soup
Vegan soup. Split peas are almost sweet in taste; certainly not earthy like the lentils in our previous recipe, but do offer an identical texture. The high fiber content in split peas can help lower cholesterol and regulate blood-sugar levels. This thick and flavorful soup is sure to be comforting.
What you will need:
Olive oil
Diced onions
Minced garlic
Chopped celery
Shaved (or chopped) carrots
Dried split peas
Broth (chicken or vegetable)
Salt, pepper, bay leaves, thyme, parsley, marjoram
How to make:
Soak or rinse and dry your split peas
Sauté diced onions, minced garlic and chopped celery
Stir in split peas, seasonings and broth
Add carrots
Cover and let simmer for 30-35 minutes until peas have softened
Remove soup from heat
Taste and modify if deemed necessary
Let thicken as it cools (or blend soup for an even thicker texture)
