As the temperatures drop, cozying up with a warm bowl of soup can be both nourishing and comforting. These fall soup recipes highlight seasonal ingredients such as spinach, apples, cauliflower, and butternut squash. They are designed to be lower in calories while rich in fiber and protein, helping to keep you feeling full longer. Delicious options like Curried Parsnip & Apple Soup and Turkey & Wild Rice Soup with Vegetables provide warmth and nutrition, aligning perfectly with your health objectives.
1. Escarole, Cannellini Bean & Sausage Soup
This savory soup can easily be made vegetarian by omitting the sausage and opting for no-chicken broth, ensuring satisfaction without sacrificing flavor.
2. Curried Parsnip & Apple Soup
Infused with an exquisite blend of curry powder, coriander, cumin, and ginger, this creamy parsnip and apple soup bursts with flavor. For the best taste, use fresh curry powder; its aroma should immediately entice you upon opening the jar. Pair it with flatbread or whole-wheat rolls.
3. Turkey & Wild Rice Soup with Vegetables
Transform leftover turkey into a hearty meal with this creamy soup, where wild rice contributes a nutty taste along with added protein and fiber.
4. Coconut Curry Squash Soup with Spiced Seeds
This dish features tender chunks of butternut squash, creating a delightful texture. If you’re working with a whole squash, consider toasting its seeds instead of using pepitas.
5. Lemon Chicken Orzo Soup with Kale
Packed with vegetables and protein, this easy-to-make soup is perfect for winter. Serve it with a sprinkle of Parmesan cheese and a side of garlic toast for a complete meal.
6. Instant Pot Lentil Soup
Perfect for a quick weeknight dinner, this vegetarian lentil soup combines aromatic vegetables, brown lentils, and fresh spinach. A splash of balsamic vinegar elevates the flavor, while radish and parsley add a fresh garnish.
7. Sweet Potato Soup with Crispy Tortilla Topping
A vegetarian take on the classic tortilla soup, this recipe is satisfying and can be made vegan by using vegetable broth and omitting the queso fresco topping.
8. Roasted Cauliflower & Potato Curry Soup
The secret to this healthy soup lies in roasting the cauliflower first, which adds depth and keeps the florets intact. A blend of tomato sauce and coconut milk creates a rich, silky broth, perfect with a dollop of sour cream or yogurt.
9. Smoked Gouda-Broccoli Soup
Featuring a double dose of smoky flavor from smoked paprika and Gouda, this broccoli-and-cheese soup is indulgent. If smoked Gouda is unavailable, smoked Cheddar can be a delicious alternative.
10. Slow-Cooker Vegan Butternut Squash Soup with Apple
This simple crockpot soup requires minimal effort, combining maple syrup, apple cider vinegar, and spices for a flavor-packed dish. Serve it as an appetizer for a vegetarian Thanksgiving or as a light meal with salad and crusty bread.
11. Wonton Soup with Shrimp, Mushrooms & Brussels Sprouts
Surprisingly quick to prepare, this wonton soup uses grocery store wrappers to save time. Fall vegetables like Brussels sprouts and umami-rich mushrooms enhance both flavor and texture.
12. Smoky Black Bean & Pepper Soup
This Cuban-inspired black bean soup stands out with its abundance of peppers and a hearty texture. It’s delicious on its own or served over rice.
13. Lemony Lentil Soup with Collards
Richly flavored without broth, this lentil soup relies on the browned bits at the bottom of the pan. Ground coriander adds a floral, citrusy note that pairs wonderfully with lemon.
14. Kohlrabi, Potato & Leek Soup
Kohlrabi, a root vegetable related to cabbage, combines with potatoes for a nutritious spin on the classic potato-leek soup.
15. White Bean Soup with Tomato & Shrimp
Inspired by Italian puttanesca sauce, this heart-healthy soup incorporates capers and olives. Serve with crusty whole-grain bread to soak up the delicious broth.
16. Butternut Squash Soup with Avocado & Chickpeas
Transform a simple can of soup by adding chickpeas for protein and curry powder for a flavor boost. A bit of Greek yogurt lends creaminess to the dish.
17. Instant Pot Chicken Soup with Root Vegetables & Barley
Utilizing bone-in chicken enhances the broth’s flavor. This healthy chicken soup can be prepared in an Instant Pot or pressure cooker for convenience.
18. Beef Soup with Root Vegetables
In this low-calorie recipe, potatoes, turnips, and sweet potatoes add a hint of sweetness to traditional beef soup.
19. Linguica, Kale & Red Bean Soup
Drawing inspiration from caldo verde, a Portuguese soup, this vegetable-rich dish features kale, potatoes, and linguica sausage. For a heartier meal, kidney beans, tomatoes, and carrots are added. If linguica is unavailable, andouille sausage or chorizo can serve as excellent substitutes.
These fall soups not only provide comfort but also support your weight loss goals, making them a perfect addition to your seasonal menu.
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