Three Healthy Fall Soup Recipes

It’s that time of year when nothing feels better than cozying up with a mug of tea and enjoying warm delicious bowl of your favourite soup. Soup is amazing. It’s also a godsend to have prepped when the weekday craziness makes cooking healthy meals a challenge.  A large part of success in reaching health and fitness goals is preparation. Taking those 2 hours to prep weekday meals on Sundays has made a HUGE difference in my life.  Making a big pot of soup is a big part of Sunday meal prep. Sometimes you just need a quick meal that’s filling, nutritious and not salad.

Eating more soup also supports weight loss goals. Studies have shown that when people consume a vegetable-based soup before their main dish, they consume up to 20% fewer calories per meal. The reason is simple. Soup helps to fill us up so we eat less. Healthy homemade soups also combine high nutrient density with low energy density – basically we get lots of key vitamins and minerals for relatively few calories.

So let’s get cooking! Here are 3 of my favourite easy and healthy Fall soup recipes. To inspire the cook in you, take a peek at some of the best Seinfeld clips of the infamous Soup Nazi. Makes me laugh every time! Someone didn’t take out the trash? “No soup for you!” Someone didn’t clean their room? “NO soup for you!!”

Happy Cooking! All recipes are allergy friendly – vegetarian, dairy, soy and gluten free.

APRICOT LENTIL SOUP 

Ingredients (serves 8)

  • 1/4 cup olive oil
  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • 1/4 cup and 3 tablespoons dried apricots ( don’t put too many as it will be very sweet)
  • 2 cups red lentils
  • 7 cups chicken or veggie stock
  • 4 roma (plum) tomatoes – peeled, seeded and chopped
  • 3/4 teaspoon ground cumin
  • 3/4 teaspoon dried thyme
  • salt and pepper to taste
  • 2 tablespoons of lemon juice ( or more to taste)
  • ** Can add 1/2 cup dry quinoa for a heartier meal
  1. Saute onion, garlic, and apricots in olive oil. Add lentils (and quinoa if desired) and stock. Bring to a boil, then reduce heat and simmer 30 minutes.
  2. Stir in tomatoes, and season with cumin, thyme, and salt and pepper to taste. Simmer for 10 minutes.
  3. Stir in lemon juice. Puree 1/2 of the soup in a blender, then return to the pot. Serve.

lentil

 

CURRIED CAULIFLOWER SWEET POTATO SOUP

Ingredients ( serves 8-10)

  • 1 head cauliflower, cut into florets
  • 2 large sweet potatoes, cut in chunks
  • 1 onion, cut into chunks
  • 3 cloves garlic, halved
  • 5 cups vegetable stock (more for a thinner soup)
  • 1 (14 oz) can organic coconut milk (avoid conventional as they often add guar gum) 
  • 2.5 tablespoon curry paste (or curry powder) 
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon cumin
  • 1/2 teaspoon coriander
  • salt and pepper to taste
  1. Preheat oven to 350 F. Place the cauliflower, sweet potato, onion, and garlic on a baking sheet, and bake in preheated oven until golden brown, about 35 minutes. Bring vegetable stock, coconut milk and curry paste to a boil in a large saucepan over high heat.
  2. Add the roasted vegetables and remaining spices. Then reduce heat to medium-low, cover, and simmer approx 15 minutes.
  3. Carefully puree the soup in a blender until it has reached your desired consistency ( I like it somewhat chunky!) serve, and enjoy!

veggie soup 2

VEGETABLE BONANZA SOUP (serves 8)

  • 4 tablespoons olive oil
  • 2 cups chopped leeks, white part only (from approximately 3 medium leeks)
  • 1/2 head of kale
  • 2 tablespoons finely minced garlic
  • sea salt to taste
  • 2 1/2 cups carrots, peeled and chopped into rounds (approximately 2 large)
  • 2 cups peeled and diced potatoes (can sub 2 cups frozen peas for more protein!)
  • 2 cups fresh green beans, broken or cut into 3/4-inch pieces
  • 2 quarts chicken or vegetable broth
  • 4 cups peeled, seeded, and chopped tomatoes
  • 2 ears corn, kernels removed
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 cup packed, chopped fresh parsley leaves
  • 1 to 2 teaspoons fresh lemon juice
  1. Heat the olive oil in large, heavy-bottomed stockpot over medium-low heat. Once hot, add the leeks, garlic, and a pinch of salt and sweat until they begin to soften, approximately 7 to 8 minutes. Add the carrots, potatoes, kale and green beans and continue to cook for 4 to 5 more minutes, stirring occasionally.
  2. Add the stock, increase the heat to high, and bring to a simmer. Once simmering, add the tomatoes, corn kernels, and pepper. Reduce the heat to low, cover, and cook until the vegetables are fork tender, approximately 25 to 30 minutes. Remove from heat and add the parsley and lemon juice. Season, to taste, with kosher salt. Serve immediately.