Fall is in the air. The weather is cooling down, the days are shorter, and the leaves are turning from green to gold. What better way to embrace the season than with a warming bowl of soup made from seasonal autumn produce. A pot of bubbling soup made from those cool weather vegetables, including squash, root vegetables, leafy greens, and bulbs, just warms you up from the inside out. Plus, studies show that cozying up to a bowl of soup is a great way to stay full and satisfied, reducing your total calorie intake for the day while packing in essential nutrients you need to boost your immune system this time of year. So, with that in mind, I am sharing my favorite collection of fall soups today. Take advantage of the plethora of fall vegetables that are in season right now, and whip up one of my favorite delicious and nutritious, plant-based fall soups today.
Eat and Live Well,
10 Plant-Based Fall Soups
Delicata Squash Soup with Chinese 5 Spice
I paired Delicata squash with the warm, spiciness of Chinese 5 spice, which is a mixture of star anise, cloves, Chinese cinnamon, Szechuan pepper, and fennel seeds, in this soup. You may not be familiar with this spice, which is used in many traditional Asian dishes, but it offers the perfect amount of sweet and savory for this fall recipe.
Curried Leek Vegetable Soup
Filled with vegetables, including leeks, carrots, celery, and squash, with a flavorful tomato-curry vegetable broth, this 10-ingredient soup is based on refrigerator and pantry staples, so it’s easy to make up on a busy night. You can swap out leeks for white, yellow, or red onions, and substitute a different vegetable for squash, such as peas, spinach, or broccoli.
Quinoa Corn Bean Chowder
I created this wholesome, rustic chowder based on the three plant-powered staples in Peru: quinoa, corn, and beans. When you combine these three plants together, you get quite the nutrition wallop of protein, fiber, slow-digesting carbs, minerals, vitamins, and phytochemicals. These ingredients are perfectly in step with the fall season too.
Miso Kabocha Soup with Tofu
This creamy soup is inspired by the flavors of Japan, including miso, ginger, and tofu. It’s hearty and nutrient-rich, too. And I have to say it is scrumptious—even my son gave it the thumbs up! If you can’t find a kabocha squash, feel free to swap it for acorn, butternut, carnival, or delicata—any winter squash will do.
French Wild Rice Vegetable Soup
There is nothing quite like a hearty vegetable grain soup to calm the mind, body, and soul. This French Wild Rice Vegetable Soup is packed with the flavors of France, including the classic vegetable pairing of mirepoix (carrots, onions, and celery), along with squash, tomatoes, leeks, wild rice, and French herbs.
Classic French Onion Soup
I love to serve this soup in a whole pot on the dining room table, and let people dig and refill their bowls as often as they like. I add a hearty salad to go with this meal (and a good bottle of wine!). You can also prepare this soup individually in oven-proof bowls—baking the bread on top of each bowl to crusty perfection.
Classic Tomato Soup
This tomato soup is rich in the hearty flavors of tomatoes, which are packed with fiber, vitamin C, and lycopene—an antioxidant compound with cancer-fighting properties, as well as heart-health activity. It’s a good idea to try to fit healthy tomatoes into your diet at least a few times per week. So, get that soup pot out and cook up this recipe.
Instant Pot Vegetable Barley Soup
Turn to your Instant Pot to make an easy, healthy 8-ingredient soup in 30 minutes. This recipe for Instant Pot Vegetable Barley Soup calls upon the trifecta of onions, carrots, and celery. In addition, the soup has mushrooms, barley, and seasonings that give it a rich, comforting flavor, as well as strong nutritional profile.
Carnival Squash Soup with Fresh Turmeric
I’m in love with creamy, squash soups, like this Carnival Squash Soup with Fresh Turmeric. The sweet carnival squash pairs so well with the warm, earthy, spiciness of turmeric root in this satisfying soup. The color of this soup is a fabulous amber-chartreuse shade, which depends a bit on the color of your squash. Each time I make this soup, the color is slightly different—such is the variety of squash found in Mother Nature! The fresh turmeric adds a truly intense color to the soup, too.
Borscht with Beets and Beet Greens
Borscht is a humble Eastern European dish based on rugged beets and cabbage. In my version, I include one of the most nutritious parts of the beet–the greens–to add a touch of pungent, green flavor. This fuschia-colored soup, packed with powerful phytochemicals, is the perfect accompaniment to a toasted sandwich, veggie burger, or wrap. And take a lesson from this recipe–don’t toss out the beet greens! They offer a savory-bitter flavor and powerful nutrition to your meals.
For other plant-based fall soups, try a few more of my favorites:
Indian-Style Yellow Lentil Stew
Smoky Chili with Sweet Potatoes
Roasted Butternut Squash Soup with Hazelnuts
Written by Sharon Palmer, MSFS, RDN with Ally Mirin, Dietetic Intern