Fall Soup Recipes: A Roundup

Fennel-apple soup with toast

This light soup combines ingredients like apples, fennel, onions, and vegetable broth for a perfect fall lunch. You can leave it chunky or blend it until smooth.

One serving contains around 11 grams (g) of fiber. In addition to aiding digestion, fiber may contribute to a number of other health benefits, such as improved blood sugar regulation and lower cholesterol levels.

Creamy chicken, shiitake, and rice soup

Made with chicken, vegetables, and brown rice, this soup is packed with protein. It provides about 50 g per serving, making it a hearty, filling lunch or dinner option.

However, this recipe is also high in sodium (salt) — about 1,740 milligrams (mg) per serving, higher than the American Heart Association’s (AHA’s) recommended optimal goal of 1,500 mg or less for most adults per day. To cut down on the sodium, you can add a little less salt and opt for reduced sodium or unsalted chicken broth.

Acorn squash soup with chorizo

The acorn squash gives this soup a thick, rich texture, and the pumpkin seeds and chorizo give it an added protein boost.

Want to make it vegetarian or vegan? Swap out the chorizo for a plant-based protein source like tofu.

Butternut squash and potato soup

Butternut squash is the fall star of this vegan soup, and the other vegetables, fruit, and seeds bump up the nutrients and flavor.

The recipe calls for blending the base of the soup to finish it off, but if you like a little more texture, try blending in short pulses to keep it from getting too smooth. The apple and pumpkin seed toppings also give the whole dish a little more bite.

Slow cooker broccoli and cheddar soup with ham

This recipe is a simple, one-pot soup — much of the work is done by the slow cooker, with only a few extra steps before you have a rich, comforting lunch or dinner.

It’s also high in fiber from the vegetables and protein from the cheese and ham. Watching your sodium intake? Choose lower sodium cheese and ham.

Curried tofu and cauliflower soup

Ready in about a half hour, this easy, flavorful soup is high in fiber while staying low in calories and sugar.

However, it’s higher in saturated fat due to the coconut ingredients. You could consider switching the coconut oil, which is high in saturated fat, to a nontropical oil like vegetable oil — but be aware that this may change the flavor.

Chicken pot pie soup

Try a fall classic in soup form. This recipe is high in fiber and protein, featuring rotisserie chicken and mixed vegetables in a creamy base.

If you’re watching your sodium intake, try using reduced sodium chicken broth. You could also consider making your own chicken to control the seasonings, though keep in mind that doing so may change the overall nutritional values.

Carrot ginger soup with roasted vegetables

This high fiber, low sugar soup takes just under an hour to put together and makes for a hearty lunch.

Apart from being a classic fall and winter spice, ginger has antioxidant and anti-inflammatory properties that may help boost the immune system and reduce the risk of conditions like high blood pressure when consumed regularly.

Creamy tomato soup with chicken and vegetables

Tomato soup can be a comforting, warming meal when the weather starts to cool. This tomato soup features protein in the form of chicken and various vegetables that provide fiber.

If you want to make this recipe vegetarian, you could swap the chicken for a plant-based protein and use vegetable broth instead of chicken broth. To make it vegan, you would also need to swap out the cream for a nondairy cream like coconut or cashew cream. Remember that any swaps will change the nutritional values.

Minestrone soup with turkey sausage and shell pasta

Featuring turkey sausage meatballs, shell pasta, and kidney beans, this soup comes together in under a half hour, making it a quick and easy option for dinner.

This is another higher sodium soup, so if you’re monitoring your sodium intake, choose a lower sodium chicken broth and consider swapping out the sausage for a roasted or baked protein where you can control the seasonings. And if you’re using canned kidney beans, rinse them off before using them, or buy low sodium or no-salt-added canned kidney beans.

Takeaway

These fall soups can be quick, nutritious meals adjusted to your needs or preferences. If you have any health conditions that affect what you can eat, it may be best to check with a healthcare professional, such as a primary care doctor or registered dietitian, before trying new recipes.