13 Nourishing and Delicious Fall Soup Recipes

Soups are a warm and comforting food that many people begin to crave once cooler weather creeps in. The best thing about soup is that it is easy to make your own by adjusting ingredients and seasonings. You can also use leftover meats and throw in any vegetables that need to be eaten before they go bad.

Plus, during the fall and winter months, there are different vegetables in season that are perfect for adding to soups. For instance, vitamin A-rich squashes like acorn and butternut, can be eaten in chunks or blended to make nutritious, creamy, and comforting dishes.

Hearty greens like kale cook down easily in soups and offer an abundance of nutrients like vitamin K and iron. And, root vegetables are hearty additions because they can withstand longer cooking times and are affordable and tasty.

Carrots, turnips, potatoes, and leeks are perfect conduits for a wide range of flavor profiles. They pair easily with everything from spicy heat to warming cinnamon notes. Here are 13 of our best fall soup recipes.


Hot and Sour Soup

This version of hot and sour soup is low-FODMAP and made with dried or fresh mushrooms, fresh ginger, and of course, carefully swirled eggs. Oyster mushrooms are in season in fall and can be used instead of dried. This soup is a popular Asian restaurant staple and is easily made at home.

Like all hot and sour soups, this recipe includes ingredients that provide spicy heat and a sour flavor, which in this case, is rice vinegar. The addition of tofu and bamboo shoots adds substance along with the mushrooms.


Harissa Chickpea and Chicken Soup

Harissa is a North African chili paste or seasoning mixture that provides heat and sweetness to many dishes. Harissa chickpea and chicken soup is especially suited for use with chicken and creates a wonderfully warming addition to soups.

Chickpeas, carrots, celery, and plenty of herbs and spices provide fiber, nutrients, and a ton of flavor. You will love this take on chicken soup.


Rainbow Vegetable Soup

This rainbow vegetable soup lives up to its name with colorful vegetables in the full spectrum of red, orange-yellow, white-brown, green, and blue-purple. With all of these colors, you know that this soup is packed with phytochemicals.

Add hearty whole grains and beans to bulk up this vegan soup, providing filling protein and fiber.


Roasted Cinnamon and Sage Butternut Squash Soup

Smooth and creamy roasted butternut squash soup is a fall favorite. This recipe combines warming cinnamon and nutmeg which pairs with savory sage to provide familiar fall flavors.

A serving of this soup will fill you up with 9 grams of fiber while offering plenty of vitamin A, calcium, and vitamin C.


Beef and Vegetable Soup

If you have leftovers of another fall staple—pot roast—this soup comes together in a flash. It is a traditional beef soup with the flexibility to add whatever vegetables you have on hand like zucchini, mushrooms, celery, chopped kale, or bell pepper.

Naturally lower in carbs, this beef and vegetable soup is thickened using gelatin to mock the long-simmering effect of traditional beef soup, but in a much speedier timeframe.


Chicken, Vegetable, and Ginger Soup

A fresh gingery chicken soup warms you up and is perfect when you need something comforting and delicious. This chicken, vegetable, and ginger soup is easily customized to your taste preferences and can be made over and over with different flavor profiles.

Made with the classic mirepoix of carrots, celery, onions, you can easily add more vegetables according to tastes and availability such as chopped leafy greens, diced zucchini, fennel, or shredded green cabbage.


Healthy Potato, Leek, and White Bean Soup

This creamy potato, leek, and white bean soup is made lighter by being thickened with white beans instead of heavy cream, while also providing additional fiber and protein to the soup.

Chicken broth is used in this soup, but it is easily made vegan by replacing it with vegetable broth and skipping the Greek yogurt swirl and bacon. Dress this up with some green onions or chives for savory, heart-friendly soup that's low in sodium.


Creamy Pumpkin Soup

Another creamy, comforting soup with squash as the star ingredient is pumpkin soup. A combination of pumpkin and half and half are used to create the luscious texture of classic pumpkin bisque with less saturated fat.

This lower carbohydrate soup is highly flavorful with cinnamon, nutmeg, ginger, coriander, and cayenne. If you prefer dairy-free, try a can of full-fat coconut milk in place of the half and half.


Gluten-Free, Low-Carb Cauliflower Cheese Soup

Cauliflower is a low-carb staple, and in this soup, it provides the thickness and creaminess of a potato cheese soup but with much fewer carbs. Cauliflower is full of vitamin C, antioxidants, and fiber and is a fall-produce staple, with its peak season running from September to November.

Cayenne, paprika, garlic, mustard, and more combine to boost this soup's savory, satisfying flavor, supporting the sharp taste of white cheddar. Top gluten-free cauliflower cheese soup with bacon crumbles, sour cream, and chives for a classic combination.


Creamy Vegetarian Pumpkin Cauliflower Soup

Fall favorites pumpkin and cauliflower may seem like an unlikely combination, but they make a delicious team in this nutrient-dense pumpkin cauliflower soup that's packed with antioxidants, vitamin C, and phytonutrients.

Low-fat milk and pureed cauliflower create a luscious creamy consistency without heavy cream. Vegans can use silken tofu for a similar plant-based result. Cloves and nutmeg offer warming spice but feel free to play around with the flavor profile by using alternative spices or herbs such as sage, thyme, or basil pesto.


Vegan Red Curry Lentil Soup with Kale

Hearty, filling, and packed with flavor, this red curry lentil soup with kale is unique. Red curry paste and coconut milk offer exotic and full-bodied piquancy with a ton of character.

Fall produce stars kale, carrots, onions, and garlic provide even more nutrition, adding to the fiber superstar—lentils. This soup eats like a meal and is high in protein, with 12 grams per serving. It also contains 28% of your daily recommended iron intake, making this soup a nutrient powerhouse for vegans.


Beef, Brown Rice, and Mushroom Soup

Hearty beef, umami mushrooms, and chewy brown rice create a satiating soup that is elevated with smokey paprika, garlic, and tomato paste for deeper flavor.

Canned mushrooms, which are IBS safe, unlike their fresh counterparts are used in this low-FODMAP beef, brown rice, and mushroom soup. However, if you do not need to eat low-FODMAP, use fresh if desired.


Cumin-Spiced Shredded Chicken and Vegetable Soup

Definitely a meal in a bowl, this shredded chicken and vegetable soup is packed with lean protein and filling fiber from the chicken, hearty whole grains, and fiber-rich white beans. It's a stick-to-your-ribs soup that will keep you feeling satisfyingly full for hours.

Carrots, zucchini, and kale provide plenty of vitamins, minerals, and antioxidants. Feel free to add or subtract other fall vegetables to suit what you have on hand such as turnip, chard, parsnips, and squash.

A Word From Verywell

There is nothing better than a hearty soup on a cold day. Plus, soups are often packed with vitamins and minerals making them a nutrient-dense option for lunch or dinner. With 14 different soups included in this roundup, you are sure to find something that suits your tastes.

You also can experiment with herbs, spices, and flavors to create your own satisfying recipe with these recipes as inspiration. The good thing about a batch of soup is that it offers a number of portions. Soups are ideal for feeding a crowd or dividing into individual portions and freezing for another day.

By Rachel MacPherson, BA, CPT
Rachel MacPherson is a health writer, certified personal trainer, and exercise nutrition coach based in Montreal.