Cooking and Meal Prep Recipes 14 Nourishing and Delicious Fall Soup Recipes By Rachel MacPherson, BA, CPT Rachel MacPherson, BA, CPT Rachel MacPherson is a health writer, certified personal trainer, and exercise nutrition coach based in Montreal. Learn about our editorial process Published on November 24, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Mia Syn, MS, RDN Medically reviewed by Mia Syn, MS, RDN Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4. Learn about our Medical Review Board Print 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 14 of our best fall soup recipes. It's Easy to Make a Healthy Soup at Home 1 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. What Is the Low-FODMAP Diet? 2 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. Chickpea Nutrition Facts and Health Benefits 3 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. What Is a Vegan Diet? 4 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. Health Benefits of Cinnamon 5 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. What You Need to Know About Eating Low-Carb 6 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. Health Benefits of Ginger 7 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. Cannellini Bean Nutrition Facts and Health Benefits 8 Low-FODMAP Dilled Butternut Squash Soup Butternut squash is perfect for making velvety rich-tasting soups with a ton of nutrition. This dilled version of butternut squash soup is unique and IBS friendly using low-FODMAP ingredients. Replace the chicken broth with vegetable broth to make a vegan-friendly version, or to increase the protein, add shredded chicken to the soup. Butternut Squash Nutrition Facts and Health Benefits 9 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. Pumpkin Nutrition Facts and Health Benefits 10 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. Cauliflower Nutrition Facts and Health Benefits 11 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. 12 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. Lentils Nutrition Facts and Health Benefits 13 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. Mushroom Nutrition Facts and Health Benefits 14 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. Differences Between Whole Grains and Refined Grains 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. Easy Crock-Pot Recipes for Busy Cooks Was this page helpful? Thanks for your feedback! Get simple, delicious recipes to help you eat well without feeling deprived. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit