Healthy Soup Recipes for this Fall

There are few things more comforting than a bowl of hot soup on a cool, fall day. The cooling temperatures, falling of leaves and gradual onset of winter make soups some of the most comforting and satisfying foods you can have during these times. Easy to make with a few basic winter ingredients and veggies, these savory dishes are a delight for the whole family. The perfect lunch or dinner for the holidays. Enjoy these autumn soup recipes!

Coriander and Carrot Soup 

Soups with carrots and coriander are classics for a reason. By roasting the carrots first, this soup develops a nice, smokey flavor and it gets a little spice from the ajwain, which brings out the sweetness of the carrots. One of the best healthy soup recipes for fall, every bite has plenty of coriander for a perfectly spiced spoonful!

Ingredients:

• 2 carrots
• 4 tbsp. extra-virgin olive oil, divided
• 1 tsp coriander seeds grounded
• 1 tsp black pepper
• 1 large red onion, chopped 
• 2 cloves garlic, minced
• ½ tsp ajwain seeds
• ¼ cup coriander leaves with stem
• 1 cup vegetable broth
• ½ tsp crushed red pepper flakes
• Salt to taste 
• Lime wedges, for serving

Instructions:

• Preheat the oven to 425 degrees. On a large baking sheet, combine chopped carrots with 2 tablespoons of oil, coriander, salt, and pepper. Roast for 30 minutes until carrots are tender. 
• Heat the remaining 2 tablespoons of oil in a large pot over medium heat. Sauté the red onion until soft, about 5 minutes. 
• You can also add garlic, ajwain, and coriander stems. Continue cooking until fragrant, about 1 minute more. 
• Add broth, coriander leaves, a pinch of red pepper flakes, and roasted carrots to the soup. Bring to a boil, then simmer for 15 minutes. 
• Blend until smooth in a blender. When using a blender, periodically remove the lid to let steam escape. 
• Serve with lime wedges and more coriander leaves.

Masoor Dal Soup

This simple vegan masoor dal soup comes together quickly using pantry ingredients. Have your ingredients prepped and ready before you start cooking, here’s the recipe for one of the best soups for fall! 

Ingredients:

• ¼ cup extra virgin olive oil
• 1 medium yellow or white onion, chopped
• 2 carrots, peeled and chopped
• 4 garlic cloves, pressed or minced
• 2 tsp cumin seeds grounded 
• 1 tsp dill seeds
• ½ tsp dried thyme
• 1 cup diced tomatoes
• 1 cup masoor dal
• 4 cups vegetable broth
• 2 cups water
• 1 tsp salt, more to taste
• Pinch of red pepper flakes
• Freshly ground black pepper, to taste
• 1 cup chopped fresh kale
• 2 tbsp lemon juice to taste

Instructions:

• Heat the olive oil in a large pot over medium heat. Add the chopped onion and carrot to the oil and stir frequently until the onion begins to turn translucent.
• Stir in the garlic, cumin, dill seeds, and thyme. Add the diced tomatoes and cook for a few more minutes, stirring often, until they become tender and fragrant, about 30 seconds.
• Add the lentils, broth, and water. Season with salt and red pepper flakes. Put the mixture over high heat until it boils, then partially cover it and keep it simmering until it’s tender. Cook for 25 to 30 minutes, or until the masoor dal are tender but still hold their shape.
• Add two cups of the soup to a blender. Puree the soup until it is smooth. After the kale has softened, add the chopped greens and cook for an additional 5 minutes. Add 1 tbsp of lemon juice after removing the pot from the heat. Season with more salt, pepper, and/or lemon juice until the flavors really pop. Add another pinch or two of red pepper flakes for spicier soup. Serve hot!

Sweet Sesame Soup

This sweet sesame soup is made with black sesame and rice seeds and is popular in China. The nutty flavor of the sesame seeds with the mildly sweet honey makes this a unique recipe that is often enjoyed as a dessert as well!

Ingredients:

• ½ cup black sesame seeds 
• 1 ½ cup water 
• 2 tbsp rice flour
• 2 tbsp honey 

Instructions (For Black Sesame Powder):

• Grind the black sesame seeds in a grinder. Pulse intermittently in a blender until a powder consistency is obtained. 

Instructions (For the Soup):

• Stir together the rice flour, water, and black sesame powder in a saucepan. Cook over low heat. Stir constantly. The sauce will start to thicken.
• Stir for another 10 minutes. Pour in the honey and stir until dissolved. Taste the black sesame soup and adjust for sweetness.
• Remove from heat and ladle into small bowls. If it is too thick, add a little more water and stir until homogeneous. Serve hot!

Creamy Spinach Soup

There is nothing better than this creamy and healthy spinach soup! It is easy to make and packed with spinach and fresh flavors. A light soup like this is perfect if you are feeling a little under the weather or simply wish to lighten up your meals. Here is one of the best autumn soup recipes:

Ingredients:

• 4 tbsp extra-virgin olive oil
• 1 medium onion, chopped
• 3 carrots, peeled and chopped
• 2 celery stalks, chopped
• 1 tsp sea salt
• 6 cloves garlic, minced
• ½ tsp cumin seeds
• ½ tsp dill seeds toasted
• ½ tsp dried thyme
• 1 large diced tomatoes
• 4 cups vegetable broth
• 2 cups water
• 2 bay leaves
• ½ tsp red pepper flakes
• Freshly ground black pepper, to taste
• 2 cups chopped spinach
• 1 tbsp lemon juice

Instructions:

• Heat 3 tablespoons of the olive oil in a large saucepan over medium heat. Stir in the chopped onion, carrot, celery and salt once the oil is simmering. Stir often until the onion softens and turns translucent.
• Add the garlic, curry powder, and thyme and stir frequently until fragrant. Add the diced tomatoes and stir constantly for a few more minutes.
• Stir in the water and broth. Season with more salt, bay leaves, and red pepper flakes. Sprinkle generously with freshly ground black pepper. Bring the mixture to a boil, then partially cover the pot and reduce the heat to maintain a gentle simmer.
• After 25 minutes, remove the lid and add the chopped spinach. Simmer for another 5 minutes or until the spinach is soft.
• Remove the bay leaves from the pot and turn off the heat. Stir in the remaining 1 tablespoon of olive oil and lemon juice. Season with more salt, pepper, and/or red pepper flakes to taste. Divide into bowls and enjoy!

Soups are a healthy and delicious option that is especially wonderful during the fall season. Also, it’s simply not possible to beat the satisfaction of curling up on your couch with a piping hot bowl of soup. When the weather turns colder, our appetites for comfort foods increases, and there is nothing more alluring than a steaming bowl of soup. Try out some of these delicious and healthy soup recipes for fall!