Fall Soup Recipes

Written By Taylor Lauren Williams

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)

Taylor Lauren Williams

Born and raised in Buffalo, NY, which is known as “The City of Good Neighbors”, Taylor has always had a good sense of community. She is passionate about her work. Her love for sharing knowledge is how she found her way into Journalism. She prides herself in making sure that people have accurate information because it aids in obtaining the best outcomes. In May of 2019, Taylor received a Bachelor’s degree from Canisius College in Journalism and Communications and minor studies in Sociology with a concentration in Child, Family, and Community Studies.

Taylor is currently pursuing dual Master’s degrees and licensing in Counseling. She will receive her Master’s degree and licensing in School Counseling in December 2024, followed by a Master’s degree and licensing in Mental Health Counseling in May 2025. These advanced studies reflect her dedication to fostering mental health and well-being in both educational and community settings.

Although she may seem quiet or shy upon first introduction, Taylor has a vibrancy that is undeniable once you're allowed a look within. She is observant and curious, and the passion behind her curiosities is what ensures her drive. As a mediator-type personality, Taylor is often trying to understand other people’s true feelings. She is creative and a risk-taker. She finds her own lane and when that one seems to look a bit over-saturated, she’ll begin setting the foundation down for a new one.

Authenticity is a cornerstone of Taylor’s character. She seeks opportunities for self-expression and remains true to herself in all endeavors. She values the differences among people while appreciating the commonalities they share. Open-minded yet loyal to her own values, Taylor navigates her world with integrity and insight.

Taylor’s efforts are aimed at sharing her situated knowledge and the extended insights of those she welcomes to her platform, providing valuable perspectives on various topics. As a future counselor, her traits of empathy, active listening, patience, and strong ethical values will undoubtedly enrich the lives of those she serves.

http://hautegreentea.com
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