As the temperatures start to fall the body begins to crave warming foods. There are thoughts in Chinese medicine and other cultures that for optional health when the temperatures outside are cold it is important to eat warming foods and when the temperature outside is warmer then eating cold, or cooling, foods will balance the energy of the body. I personally agree with this concept.
As a Canadian resident I am all-too familiar with the cooler temperatures that begin in the fall. Although I really love to eat raw and cooling foods all summer like tropical fruits and salads come fall I much prefer to cook and eat cooked, warming foods.
Soup is something my mother has always loved to make this time of year. Soups are a simple meal to make and can be made with pretty much any ingredient. They are very versatile and packed with nutrients to keep you healthy and happy.
In this blog, you will learn how to make seven of my favourite soups using simple ingredients that you can easily find in season this time of year.
Chunky Mushroom Soup
For those of you who grew up on canned mushroom soup this is a delicious and healthy alternative. In this recipe, I like to use crimini mushrooms, which help support the immune system and cardiovascular health. However, feels free to use, or add, any mushrooms such as shiitake or portobello.
INGREDIENTS:
- 1 tbsp coconut oil
- ½ large sweet onion, chopped
- 2 garlic cloves, crushed
- 2-3 cups crimini mushrooms, chopped
- 3 cups vegetable broth
- 1 small can coconut milk
- 1 tsp potato starch
DIRECTIONS:
- Heat coconut oil in a large pan over medium heat.
- Add onions and sauté for 2-3 minutes.
- Add garlic and cook another minute.
- Stir in mushrooms and cook 3-4 minutes.
- Add vegetable broth, coconut milk and potato starch.
- Bring to boil and reduce heat.
- Simmer for 15-20 minutes or until desired thickness obtained.
- OPTION: Pour into a large food processor or high speed blender and mix until creamy texture.
Luscious Lentil Soup
This is a hearty soup is packed with protein and fibre. I love to eat lentil soup because lentils are a balanced carbohydrates that provide the body with much needed energy and protein for recovery, repair and building of tissues. Feel free to use any type of lentils such as a red, black or French lentils in place of the green lentils and add or remove any of the veggies you want to suit your palette best.
This soup freezes well and tastes even better heated up the next day.
INGREDIENTS:
- 2 Tbsp. coconut oil
- 1 large onion, chopped
- 1 stalk celery, chopped
- 2 large carrots, chopped
- 1 zucchini, chopped
- 4 cloves garlic, minced
- 5 fresh ripe tomatoes, chopped
- 1 cup green lentils
- 6 cups vegetable broth
- 1 ½ tsp sea salt
- 1 tbsp fresh basil
- ½ tsp fresh ground pepper
- ½ lemon, juiced
- ¼ cup Italian parsley, chopped
DIRECTIONS:
- Heat oil in a large soup pot.
- Add onions, celery, carrots and zucchini.
- Sauté on medium heat until soft about 4 to 5 minutes.
- Add garlic and sauté 2 or 3 minutes longer.
- Add all remaining ingredients except lemon juice and parsley.
- Bring to a boil, reduce heat and simmer 35 to 50 minutes, or until lentils are tender, stirring occasionally.
- Add lemon juice and adjust seasonings to taste.
- Garnish with parsley.
- OPTION: If you prefer a puréed soup, place soup in blender and mix until smooth.
Roasted Butternut Squash Soup
This soup is an excellent dish for Thanksgiving or holiday season meal. Butternut squash has a sweet nutty taste similar to pumpkin and is rich in antioxidants and phytonutrients.
INGREDIENTS:
- 2 tbsp coconut oil
- 1 butternut squash
- 1 sweet onion
- 1 garlic clove
- 3 large carrots
- 1 ½ tsp sea salt
- 1 tsp thyme
- ½ tsp ground ginger
- 1 cup vegetable broth
DIRECTIONS:
- Cut the butternut squash in half and rub with 1 Tbsp coconut oil.
- Place cut sides face down on a baking sheet and bake at 350 degrees for 30 minutes until soft.
- In the meantime, chop the garlic and onion and sauté, on medium high heat, in a large pot with 1 Tbsp. coconut oil for about 5 minutes or until onions are soft.
- Add the carrots, salt, thyme, and ground ginger and stir.
- Add the vegetable broth, turn to high, and bring to a boil.
- Reduce heat and simmer for 10-15 minutes.
- When butternut squash is soft, remove from oven and allow to cool.
- Once cool enough to handle scoop out seeds, remove the skin and place squash in a blender.
- Add the broth mixture and blend until smooth.
Sweet Potato Bisque
This soup is rich in flavour and has a silky texture when blended in a high-speed blender. Sweet potatoes are a fall vegetable that are rich in antioxidants and fibre. I also love using spices like coriander, which has been shown to prevent diabetes, reduce inflammation and cholesterol.
INGREDIENTS:
- 1 large sweet potato, peeled and diced
- 2 cups carrots, peeled and diced
- 2 cups vegetable broth
- 1 cup vegetable broth
- 1 clove garlic, minced
- ½ tsp sea salt
- 1 tbsp maple syrup
- ¼ tsp curry powder
- ½ tsp coriander powder
- ¼ tsp ground ginger
DIRECTIONS:
- Steam sweet potatoes and carrots until soft and place in blender or foods processor.
- Add remaining ingredients to blender or food processor.
- Blend until smooth.
Thai Coconut Vegetable Soup
This easy-to-make and delicious soup will warm your body and soul on a cold, snowy day. Rather than making your own green curry spice you may choose to use Thai Kitchen Green Curry Paste for convenience.
INGREDIENTS:
- 1 small can coconut milk
- 3 cups vegetable broth
- 3 tbsp green curry paste
- 2 tbsp Bragg’s Liquid Aminos
- 2 cups broccoli, chopped
- 2 cups zucchini, chopped
- 3 celery sticks, chopped
- 1 large yellow carrot, chopped
- 1 tsp. maple syrup or 15 drops of liquid stevia
- ¼ tsp sea salt
- 1 tbsp lime juice
- ¼ cup cilantro, chopped
- 1 tbsp hemp seeds
DIRECTIONS:
- Place coconut milk, vegetable broth, green curry paste and Bragg’s Liquid Aminos to a large pot and bring to a boil.
- Reduce heat and add remaining ingredients.
- Simmer on low for about 5 minutes or until veggies are desired consistency.
- Place in bowls and top with cilantro and hemp seeds.
Yellow Squash & Quinoa Soup
Although yellow, or summer, squash is more in season in the warmer months you may have some left from your garden so you can use it up in this soup. If you do not have, or can’t find, yellow squash you can use zucchini instead.
INGREDIENTS:
- 1 cup quinoa, dry
- 2 cups water
- 1 Tbsp. coconut oil
- 3/4 cup sweet onion, chopped
- 2 large yellow squash, thinly sliced
- 1 cup vegetable broth
- 1 Tbsp. lemon juice
- 2 Tbsp. nutritional yeast
- Pinch sea salt and ground black pepper
- 1 tsp. sriracha
- 1 Tbsp. pumpkin seeds
- 2 tbsp fresh parsley
DIRECTIONS:
- Begin by cooking the quinoa.
- Place dry quinoa in a pot with 2 cups of water.
- Bring to a boil, reduce heat and simmer for 15 minutes.
- Set aside.
- In the meantime, heat the onion in coconut oil in a large pan until tender.
- Add add yellow squash and sauté until tender and golden.
- Place the vegetables, broth, lemon juice and nutritional yeast in a high speed blender.
- Puree until completely smooth.
- Transfer back to pot, add quinoa and stir.
- Season with salt and pepper to taste.
- Top with sriracha, pumpkin seeds fresh parsley.
- Serve warm.
Broccoli & Potato Soup
Before going vegan I was a huge fan of broccoli and cheese soup. This hearty soup may not be as cheesy as the old soups I used to eat; however, it is very tasty and satisfying non the less. You may choose to top with soup with an extra sprinkle of nutritional yeast or shredded vegan cheese.
Broccoli is high in anti-oxidant properties and protein and potatoes are rich in vitamins, mineral, healthy carbohydrates and fibre.
INGREDIENTS:
- 1 Tbsp. coconut oil
- 1 medium sweet onion, diced
- 3 garlic cloves, minced
- 1 cup celery, chopped
- 5 to 6 cups broccoli florets, chopped
- 4 medium white potatoes, chopped Yukon Gold potatoes
- 3 cups vegetable broth
- 2 Tbsp. nutritional yeast
- 1 1/2 tsp. fresh lemon juice
- 1/2 tsp fine sea salt, adjust to taste
- 1/4 tsp. freshly ground black pepper, adjust to taste
- 3 tsp. chickpea miso
DIRECTIONS:
- In a large pot, sauté the oil, onion, and garlic over medium heat, stirring frequently.
- Cook for about 3 to 5 minutes.
- Add the celery, broccoli and potatoes. Sauté for a few minutes.
- Add the broth, nutritional yeast, lemon juice, salt, and pepper.
- Cover and simmer over medium heat, for about 15 minutes, until the potatoes are tender.
- Add the chickpea miso.
- Carefully transfer the soup into a large food processor or blender (you might have to do this in two batches).
- Blend until smooth and place back into the pot.
- Serve warm.
- OPTION: Top with extra nutritional yeast, vegan shredded cheese, sriracha or other desired spices.
As you can see these seven soup recipes are very easy to make and use simple, and minimal, ingredients. When you are in a hurry but want a homemade, healthy meal soup is a great option. Soup also keeps well in the fridge and often tastes better warmed up as left-overs.
Please share with us your favourite soup recipe or if you make any of these recipes please share a comment and picture below.
Like our recipes? Check out these recipe blogs for more healthy ideas:
5 Delicious Vegan Breakfast Ideas
5 Simple Healthy Upgrades To Your Favourite Snacks
How To Prepare a Vegan Thanksgiving Feast
Until next time…may the magic of living nutrition bring you a lifetime of healthy abundance.
Namaste,
Rachel Joy Olsen, BSc., MBA
Author, Health & Wellness Coach