10.13.2021

10 Healthy Soup Recipes for Fall

Soup doesn’t just keep us warm; it also packs on nutrients + flavor. Check out these incredibly delicious healthy soup recipes for Fall.

healthy soup recipes for fall

I’ve got a rawkstar lineup of fall soup recipes to share with you today. These 10 incredible healthy soup recipes are all part of my free 10-day soup challenge. They are made with whole food, plant based ingredients, full of flavor, and just waiting to be a part of your Fall menu. I love soup and make it often, even while living in Florida. A good cup of soup helps me pretend cooler weather is coming.

As we move into the fall season, there are also so many new veggies coming up and ready to be put in hearty, savory dishes. So let’s dive right in!

delicious fall soup recipe

Vegan Tomato Soup

This tomato soup was originally created for my Simple Green Meals cookbook. I affectionately call it Sneaky Tomato Soup because it has carrots, celery and zucchini along with tomatoes, yet tastes just like my momma’s tomato soup. I like to serve it with a dollop of cashew cream and eat along side toasted ciabatta bread slathered with pesto.

Vegan curry stew

Red Lentil Curry Soup

I haven’t yet found a recipe from Stephanie Williams that I didn’t love… and this fall soup recipe is no exception. @VeganWhat is great at packing flavor into her recipes. You can make this soup with or without the rice, depending on the heartiness you’re looking for in your soup.

Pro tip: Stephanie recommends using fire-roasted corn in this dish because it levels up the flavor.

Simple dinner idea

Thai Coconut Soup

My love for takeout Thai food led me to recreate one of my fav soups. This Thai-inspired soup is naturally vegan (kale yeah!) and can be spiced up or toned down as preferred. Don’t skimp on the toppings in this healthy soup recipe; load it up with cashews, green onion and peppers.

Also, if this soup is slightly outside your comfort zone, just know that I take it to all kinds of gatherings and always get asked for the recipe. So just dive in and try it.

healthy soup recipe

Spicy Roasted Red Pepper Soup

You had me at spicy! Laurel Perry of @DarnGoodVeggies combines the delightful taste of roasted red peppers with a whole host of fall vegetables in this healthy soup recipe. You control the amount of red pepper flakes in this soup, so feel free to skimp or add extra depending on your heat tolerance.

fall soup idea

Ultimate Detox Soup

If you’re on the lookout for a healthy soup, then Megan Gilmore’s of @Detoxinista got you covered. Her detox soup contains several anti-inflammatory ingredients that can help your liver and kidneys do their detoxifying jobs well. This soup is mild and comforting.

Pro tip: I love topping this healthy soup recipe with vegan pesto.

delicious family meal

1-Pot Paprika Corn Chowder

These soup recipes for fall just keep getting better! Gina Fontana of @HealthyLittleVittles created a 30 minute, 1-pot chowder to feed the family… weeknight meals don’t get any better than this. Chowder is traditionally full of dairy, yet this vegan take on a classic dish is still creamy + comforting.

hearty soup recipes for fall

Classic Minestrone Soup

Next up on our healthy soup recipes list is a hearty minestrone from Melissa Griffiths of @BlessThisMessBlog. Minestrone is another reason why I love soup. You can swap in the veggies you have on hand for this recipe and still love it!

Pro tip: Use gluten-free pasta and vegan parmesan to make this gluten + dairy free.

easy blender meal

Black Bean Soup

@Vitamix contributed this soup recipe for fall and it was love at first sip for me. Black bean soup can be made completely in a blender (high-powered blenders actually heat up soup all on their own if blended long enough!) or on the stove-top. If you need a soup that fills you up, then this healthy dish is a great option.

I 100% added hot sauce to this healthy soup recipe… I just couldn’t help myself!

nourishing vegan soup

Vegan Chicken Noodle Soup

Carleigh Bodrug’s take on a classic comfort soup is great! She runs @PlantYou (and has a gorgeous cookbook coming out soon!). Tofu brings texture and protein to this healthy soup recipe yet can be swapped with chickpeas if desired. You can also use gluten-free pasta.

Pressing tofu literally means squishing it. Place a block of tofu between 2 folded paper towels. Top with 2 more folded paper towels, a cutting board and a few cookbooks or heavy bowl. Let sit for 30 minutes to draw out the moisture. Once pressed, add in step 3.

creamy blender meal

Carrot Ginger Soup

This soup is my fav to-go recipe. Blend it up then toss it into a thermos for a quick, warm lunch. This is one of the healthy soup recipes originally created for my Fresh Start Autumn cleanse. So you can rest assured it’s got lots of Fall ingredients.

fall fresh ingredients

Fall soup ingredients

While I love the berries, squashes, and crispy produce of Summer, I find myself craving the buttery, hearty veggies of Fall. You’ll find many Fall-fresh ingredients in the above healthy soup recipes because ingredients used in their proper season contain the most nutrients. If you’re creating a fall kitchen garden, then pick from this list!

ArtichokesChilesPumpkins
ArugulaEdamameRadishes
BeetsEggplantShallots
BroccoliFennelSpinach
Brussels SproutsGarlicSweet potatoes
CabbageHerbsTomatillos
CarrotsKaleTurnips
CauliflowerLeeksWild Mushrooms
CeleryOnionsWinter Squash
ChardPotatoesZucchini
healthy soup recipes for fall

Versatile Soup Toppings

Sometimes you find a soup recipe in need of a little oomph. I get it (I put hot sauce on a LOT of dishes). Here are 2 quick n’ easy recipes I keep on hand in a flavor emergency, or just to jazz up my meal:

Cashew cream: A good vegan sour cream can provide depth and creaminess to just about any recipe. If you’d add sour cream to a soup, then you can add this!

Pesto: There’s just something about pesto that instantly levels up a recipe. I love adding a dollop of vegan pesto to a good vegetable soup. It’s just so good! I’ve got a few different variations you can try, and they all freeze well.

Vegan cheese sprinkle: Parmesan is a staple in many American households. This vegan cheese sprinkle certainly gives Kraft’s a run for its money… made with real ingredients that really do add a cheesy finish to your dish.

What are your go-to soup toppings? Leave a comment and let me know!

quick family dinner recipes

Soup-Making Kitchen Equipment

If you’re ready to start whipping up some soup, then make sure you have these items in your kitchen:

  • A stock pot, crock pot, instant pot, ceramic pot… something that can hold 6 quarts.
  • A blender or immersion blender. Make sure your blender is rated for hot liquids if using.
  • A good knife + cutting board for chopping ingredients

That’s it! Soup is great because you don’t need a bunch of fancy equipment to make it, and many soups can even swap ingredients you have on hand and still taste delicious. Ready, set, soup!

Healthy Soup Recipe

This tomato soup recipe is perfect for a crisp Fall evening. It's dairy free yet still super creamy with the cashew cream. I loaded this recipe up with veggies to create a comforting + healthy soup recipe for fall.
4.9 from 190 votes
PRINT RATE IT Print Recipe
Course: Entree, Soup
Cuisine: Healing, Vegan
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Servings: 4
Author: Jen Hansard

Equipment

  • stock pot
  • immersion blender

Ingredients

  • 1 tbsp olive oil
  • 1 yellow onion - diced
  • 1/8 tsp sea salt
  • 1/8 tsp black pepper
  • 2 carrots - peeled and sliced
  • 1 ribs celery - chopped
  • 2 garlic cloves - minced
  • 1 zucchini - sliced
  • 3 cups vegetable stock
  • 2 cups diced tomatoes - undrained
  • 1 tsp italian seasoning

Toppings

Instructions

  • Warm oil over medium-high heat in stock pot. Add onion and season with a little salt. Cook, stirring often, for 7 minutes or until the onion starts to soften.
  • Add carrots and celery and cook for 5 minutes, stirring occasionally. Then stir in garlic and cook for 1 minute, or until fragrant. Add the zucchini and cook for a few minutes, until it starts to soften.
  • Stir in vegetable stock, tomatoes, and Italian herbs. Bring just to a boil then reduce heat to low and simmer for 20 minutes, or until the vegetables are very soft and tender.
  • Remove soup from heat then blend using an immersion blender to puree soup. Season to taste with more salt and pepper, if needed. Serve with your choice of toppings.

Notes

  • Fire-roasted tomatoes (canned) gives this dish a rich, robust flavor that I am obsessed with.
  • Feel free to spice this soup up with red pepper flakes, paprika, or fresh chopped chili peppers.
  • You can use olive oil or coconut oil in place of avocado oil.
  • If you have a blender that is heat-safe, then you can use a regular blender over an immersion blender. If your blender container is not heat safe, then allow your cooked soup to cool down before adding to the blender in batches to blend. If you want to serve after blending, reheat to eating temp after pureed.
  • To keep this soup nut-free swap out the cashew cream topping for a dairy-free sour cream of your choice.

Nutrition

Calories: 97kcal | Carbohydrates: 15g | Protein: 2g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 824mg | Potassium: 530mg | Fiber: 3g | Sugar: 8g | Vitamin A: 5764IU | Vitamin C: 25mg | Calcium: 76mg | Iron: 2mg
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Ratings & Comments

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244
  1. Michelle says:

    I live with my granddaughters, hubby and son and his wife. We have quite a few picky eaters, 1 no meat, 1 no veggies, 1 puts cheese on everything, so it’s hard to cook for this crowd. Everyone loved the minestrone soup with lots of pasta. It was easy to make and finally something everyone enjoyed.

  2. Jody Goudreau says:

    Enjoyed the challenge of more soup. (Kids loved it too!). Black bean was a great one, and loved the spiralized zucchini in the Thai soup for a lovely presentation. Bonus: lots of veg, and a few pounds shed.

  3. Susannah Dickman says:

    This was great! It’s hard to pick just one soup. But my favorite was the carrot ginger soup. My favorite vegetable has always been carrots. The ginger gives this soup a warm inviting taste. I will definitely be making this soup all throughout the fall and winter months. Please do this again!

  4. Nikki says:

    5 stars
    Had such a great time making all of the soups. My personal favorite is the spicy roasted pepper – I could eat it every day. I love spicy so I added extra pepper flakes and might add some
    Jalapeño next time (there will be many ‘next times’). The most surprising thing that I learned is that my husband WILL eat tofu … and liked it!

  5. Kellie Jobe says:

    5 stars
    The tomato soup was my favorite because it is a classic. I grew up eating Campbells tomato soup and grilled cheese. When I grew up and started looking at labels, I quit eating Campbells tomato soup. So, this recipe really took me back to my childhood, but with a food that is better for my health and better to share with my kiddos! I did however, love how this challenge pushed me out of my comfort zone to try flavors and ingredients I hadn’t tried before.

  6. Grace Lai says:

    5 stars
    so happy to join this 10 days soup challenge. Gave me a chance to try different way of cooking some of the vegetables that I don’t cook too often. Really enjoy most of the soup, I am sure that I will do them again.

  7. Jenny dunivan says:

    5 stars
    Well we’re to begin? As me and my family are not big veggies eater and I’m the only soup lover. It was quite a thing this eating soup for 10 day, but as I wanted everyone to eat. It became a soup/pasta challenge for me. Which was fine I now know I can hide all kind of veggies in pasta or rice dishes now . I loved the red lentil curry iv always been a curry fane so it was right up my alley, mom’s was thai coconut she love coconut and the boy were ok with most. My oldest said he feels better and I need to keep hiding veggies. I’m thinking I now need a new way to do that because soup all the time not going to work when it get hot. Im glad I did it ! It was a new and good experiences and iv learned a lot and am willing to be a bit more adventurous. Wish me luck on that!

    • deb c says:

      You can dehydrate vegetables and grind them into a powder. My husband won’t eat veggies at all….but he gets them everyday in everything he eats…and he says the foods taste better too….must be the “new seasonings” I’m using. I have a jar of dried kale marked parsley….he loves “parsley” sprinkled on everything 🙂

  8. Wendy & Rob says:

    5 stars
    The 10 day soup challenge has been so much fun. We loved all the new soups that my husband and I were able to try and had so much fun making them together. It’s really hard to pick a favourite as we liked them all and can’t pick just one. It is great to have such healthy choices when making soups. Delicious, new spices and new ingredients tried as well. Thank you for the challenge!

  9. Kathy Perkins says:

    Really enjoyed the 10 day soup challenge. Every soup tasted great. My favorite was the Thai coconut. My husband’s favorite was the minestrone soup. My husband had 1 rule. Healthy has to taste good. These were both. Thanks. It was worth the challenge.
    Kathy

  10. Esther says:

    Loved this 10-day challenge. I learned a number of new options for soups, herbs and ingredients I don’t normally use, and a bit more about my food processor and blender. Thank you!

  11. Geri Quintanilla says:

    5 stars
    I loved the 10 day soup challenge! Hard to choose a favorite but one that surprised me as a favorite was the Paprika Corn Chowder. Loved the flavors and versatility in yhis recipe. Besides the corn, I could see it being a recipe I can use over and over using vegetables I have in stock or from my garden.

    I did learn from this challenge to make myself cook a nice meal each snd every night! Some days when I have an exhausting day at work I will come home and make a simple dinner for my family, quesadillas or grilled sandwiches. I know I can have the energy and patience to create a fun,, flavorful, healthy dinner. I have been working at being a vegan/vegetarian for a couple of years. At times I give in and eat items that aren’t vegan for simplicity, because my family does not want the same lifestyle so this challenge helped them realize how good recipes are without animal products too! Thank you!!!

  12. Karen V Brown says:

    5 stars
    This Soup Challenge was amazing! I loved the Thai Coconut Soup best of all! I felt like it was restaurant quality good without extra unhealthy ingredients. This challenge helped me be more creative in my cooking this month and have frozen leftovers too! So glad I did this!

  13. Rachel says:

    5 stars
    All of the soups were so good! I am so happy these have become my new go to recipes!

  14. Mukila says:

    5 stars
    What to not like about soups. 10 days of wonderful journey and experience. My favorite is Thai coconut ,minestrone and carrot ginger soup. Lots of effort has been put for this challenge . There is always room for improvement and experimentation. My next trial will be mix and match. Even though it was a challenge it connected everyone who shared their experiences. Thank you so much.

  15. Ria Briane says:

    5 stars
    The 10 day soup challenge was great for us. I no longer had to worry about what we were going to have for dinner and it was nice to actually have a plan for almost two weeks. There is plenty of leftover soup (I froze some of them) as it is just the two of us. My favorite soup was the Thai Coconut Soup. It was so creamy and delicious. The coconut milk, carrots, mushrooms, julienned zucchini instead of noodles. It checked off ALL of my flavor/meal needs. We truly enjoyed this challenge. Thank you!

  16. F Murphy says:

    5 stars
    Thank YOU for this amazingly healthy fun challenge!!! We LOVED it; saying we as I did it with my husband, who was a wonderful help in the kitchen: he is an expert on mirepoix now Jen, you and your team as well as your guest bloggers put a great plan in place: I loved the variety of the soups, and having different styles, from stew soups to light broth soups. I’m a planner and on RTY, so of course, loved the plan and the generated shopping list, it makes it so easy. Rating the recipes every daily made it challenging as we liked them all lots of 4 ⭐️, 3 ⭐️ and only 1 ⭐️ one. Hard to pick a FAV one but if I had to, thinking of the one I’d have for dinner again asap, I’d pick the Minestrone Soup and so many close second ones!!! Here is my review for the why:

    As a coeliac, this is one of those dishes that I had not tried yet (as the ones served in restaurants are (due to the pasta) never gluten free, so was happy to see it on the challenge list! Excited to try it, it was great: easy to make, hearty and filling! I particularly liked the fact that there were so many different ingredients as it made eating it fun; 4 out of 5. Modifications wise, as I used vegetable stock cubes, I did not add the salt and I used a butternut squash instead of a yellow squash (never seen one sold over here) which worked great, just added a longer cooking time, so I added 2 more cups of water. I topped it with RTY Vegan Parmesan, which added a nice cheesy touch!

    As per the result, so many but one stands out: 10 amazing nights of sleep; sleep is incredibly important and having 10 nights of excellent ones as the food was so healthy and easy to digest, so disruption was outstanding.

    Thank YOU!!!

  17. Sue Frohreich says:

    5 stars
    The 1-Pot Paprika Corn Chowder was my favorite as it had such a creaminess and warmth on such a cold evening – and was my first experience with nutritional yeast. I enjoyed making and trying these new recipes even though my husband and I are not vegan, we stayed true to the challenge. We will definitely revisit these recipes in the very near future. Thanks!!

  18. Claire Snyder says:

    I was able to prepare most of the soups. I had a couple of conflicts, but plan on picking the rest up next week. My favorite so far was the Thai Coconut Soup. I love the flavors in Thai cooking and this recipe did not disappoint. My major takeaway was that I convinced my husband to try my concoctions, and he was surprisingly appreciative. Thanks for the adventure.

  19. Catherine Kiel says:

    5 stars
    I just cooked these ten soups in ten days! Pandemic boredom set in and I, who never cooks, wanted soup, instead of salad (because it’s FALL!). Think fire roasted tomatoes and corn, lentils and zucchini, pasta and wilted kale. I loved making every one of them. They actually progress in difficulty and some are done with some fancy kitchen gadgets, like a Vitamix. My favorite was Classic Minestrone because I learned how to adjust cooking time for my favorite vegetables. I learned how to broil red peppers the easy way in the Roasted Red Pepper Soup. But the most fun is the Black Bean Soup which is made in a blender! The recipes are easy to scale up and down. Plus there are links to great websites for more ideas.

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About Jen Hansard

Mom of 2, ran across the Grand Canyon and lover of smoothies, coffee & tacos. I transformed my family's health with a realistic plant-based diet. I also found myself again along the way.

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