Is there anything better than a warm bowl of soup on a chilly autumn night? Whether you prefer low-prep crock pot recipes or go old school with simmering all day, here are 10 autumn soup recipes your whole family will enjoy.
The side attraction.
What is your favorite side to include with your soup? For me, it’s a homemade piece of cornbread, or a crusty beer bread. If you have time on the weekends, consider this delicious molasses oatmeal bread from Budget Bytes.
No matter what you put on the side of these soups, each soup is chock-full of autumn flavors and nutritious root vegetables. I have organized these soups into Restaurant Copycats, Vegan-Friendly and Global.
However, other folks like to include a green salad on the side, or pump up their soup bowl with a grain, such as rice, orzo, or quinoa.
Restaurant Copycats
Personally, I don’t make a lot of soup for my family. Truth be told, we rarely eat soup as leftovers, so cooking up a big pot results in leftovers that get thrown away at the end of the week. That is why we are more attuned to getting soup from various restaurants instead. However, you may be eating out less and focusing on more budget-friendly meals at home. Soup is perfect for that!
When it comes to soup, make a big batch, and freeze the leftovers. Make sure to label the container with the date if you freeze it! You will notice most of the soup options below do not use milk or cream, which makes them freezer-friendly.
1) Panera Chicken and Wild Rice Soup (gluten-free)
I don’t know about you, but I’m a HUGE fan of wild rice. Wild rice also contains a good balance or proteins, carbohydrates and fiber, and is naturally gluten-free. A serving of wild rice provides 6.5 g protein and 35 g carbohydrates, while providing 3 g fiber. The protein content of wild rice comes largely from the beneficial amino acids lysine and methionine, making it one of the more nutritious of the cereal grains, according to the Purdue program. It also contains beneficial amounts of heart-healthy linolenic acid.
My kids are a bit obsessed with Panera’s chicken and wild rice soup. Well, I am not terribly keen on the price tag of this delicious soup, but here is way to have your own homemade chicken wild rice on your own terms.
Recipe via Fake Ginger.
2) Olive Garden Zuppa Toscana (high protein, gluten-free)
Kale is not my favorite thing in the world, but I can tolerate it in soups. A member of the cabbage family, kale contains very little fat but is high in the omega-3 fatty acid called alpha linolenic-acid. Kale also contains about 3.5 times the amount of vitamin C as spinach.
If you are familiar with Olive Garden’s version of Zuppa Toscana, it has potatoes, sausage and kale. However, I am all about making recipes your own, so here is a low-carb, keto-friendly version of this popular soup using cauliflower instead of potatoes. P.S. If you don’t eat pork, feel free to use a chicken/turkey sausage!
Recipe via Gal on a Mission.
3) Ina Garten's Roasted Tomato Basil Soup (dairy-free, vegan-friendly)
Is there anything more comforting than a bowl of tomato soup with a side of grilled cheese? Tomato soup is one of the only soups I will order at Perkins. The only problem is- Perkins tomato soup has 17 g of fat per serving and up to 49% of daily recommended sodium! Not to mention many canned varieties of tomato soup are full of added sugar. For example, one can of Campbell’s tomato soup has 20 g of sugar.
I like this recipe from Ina Garten because it requires you to roast the tomatoes, which lends natural sweetness to the soup without added sugar. Also, there is no dairy, and you can swap veggie broth for the chicken broth.
Recipe via Ina Garten.
Vegan-Friendly
Often, the best part about autumn soups is they feature the beautiful produce of fall. From carrots to sweet potatoes to parsnips and leeks, this is an opportunity not just to boost your nutrients, but also to use up those less than fresh veggies in your fridge.
Also, if you are considering a plant-based diet, starting off with a vegan-friendly soup will keep you full and ensure you are getting the variety of produce recommended by the USDA. Not to mention- it is WAY easier to encourage your kids to eat vegetables when they are swimming in soup. Please note that some of these soup recipes include butter. Simply use a vegan butter if you wish to stay away from animal products.
4) Crockpot Vegetarian Buffalo Cauliflower Chili (high protein, gluten-free)
Living in the Midwest, chili cook-offs are a part of life. I even entered a white chicken chili back in my corporate days (I didn’t win). My kids are IN LOVE with my turkey chili, which is our traditional Halloween meal post trick-or-treating. Yet, it is good to be versatile in your chili skills.
Which is why this vegetarian buffalo cauliflower chili caught my eye. Not only do I love any bean-based soup, but I love the spicy kick of Frank’s Red Hot. Put it all in your crockpot, and you have a low fuss, warming bowl of spicy chili.
Recipe via Kitchen Treaty.
5) Vegan Curried Sweet Potato Soup with Apples (dairy-free, gluten-free)
Going to the apple orchard is our annual tradition every September. Yet, we often go overboard with how many apples we bring back. After the apple pie, apple crisp, apple butter, and apple bread has been baked, we still have apples left over.
This soup recipe combines the best of apples AND sweet potatoes, plus it includes curry powder. My husband grew up in India, so curry was a daily staple in his life. If you visit my spice cabinet, you will notice a variety of curries. Curry includes spices with powerful anti-inflammatory properties thanks to curcumin, capsaicin, and coriander. Plus, because the curry powder in this soup is subtle, your family may tolerate it better than a full curry dish.
Recipe via Abbey’s Kitchen.
6) Potato Leek Soup (gluten-free)
Let’s not forget the humble potato. One of my favorite dishes from when I lived in Germany was a potato “lasagna” that I have yet to mimic in my own kitchen. We always have potatoes in our kitchen, which can be made into breakfast hash, potato patties, mashed potatoes, baked potatoes, samosas, and alongside chicken and beef in curries.
Potatoes have gotten a bad rap in health news, but they are actually very healthy. A naturally gluten-free food, potatoes are loaded with vitamin C and potassium and even have more protein than their favored cousin, the sweet potato.
Leeks are also a powerhouse vegetable that are rarely seen outside of soups. A member of the onion family, leeks are a good source of folic acid, vitamin A and vitamin K.
Recipe via Erren’s Kitchen.
Global
I love global cuisine, and my tastes run to Middle Eastern or Asian flavors (hey, I married an Asian, remember?). When it comes to soups, my favorites are typically egg drop soup, wonton soup or miso-style soups. Let’s take a globe-trot with these lovely soups from other parts of the world.
7) Moroccan Carrot Lentil Soup (high-protein, vegan)
Typically, I am not a fan of raw carrots. However, I love to hide carrots in other tasty things, such as fritters, scones, or soups. I especially like that this recipe requires you to roast the veggies, which is the BEST way to incorporate more flavor.
This soup is unique, because it also includes masoor dal (red split lentils). Masoor dal is a lentil often used in Indian cooking, and makes the tastiest dals and soups. Because the red lentils are so small, they often make a thick, creamy texture and easily absorb the flavors you add to them.
Recipe via Justyna Manjari.
8) Northern Style Thai Coconut Soup (vegan, gluten-free)
Typically, Thai food uses a mixture of lime, red curry, and ginger, cilantro and coconut milk. While coconut milk is up to 93% saturated fat, much of that fat is medium chain triglycerides, which may help reduce appetite and can boost fat burning.
Shopping tip: buy coconut milk in powdered form at your local Asian or Indian food market- not only does it keep longer, but it also is lower cost than your normal grocery store.
This particular recipe is also gluten-friendly, if you replace the soy with tamari or coconut aminos.
Recipe via Choosing Chia.
9) Miso Soup with Shiitake Mushrooms and Baby Bok Choy (vegan, gluten-friendly)
Mushrooms are my favorite. Not only do they satisfy your umami sense even better than meat, but they are packed with vitamin D (which many folks are low in during the cold, winter months) as well as B vitamins.
When combined with baby bok choy and savory Asian flavors of ginger and sesame and loaded with protein-rich tofu, this soup is as satisfying as it is pretty.
Recipe via The Artful Appetite.
10) Hungarian Goulash (high protein, gluten-free)
Sometimes, you just crave a rich and meaty stew that fills your stomach after a long day. Instead of loading up your next soup with bacon or cheese, consider the humble Hungarian goulash.
Flavored with caraway and paprika, and thickened with your favorite root veggies such as potato, carrots, or parsnips, goulash is one of those hearty stews that can satisfy even the biggest appetites.
Recipe via SuperGoldenBakes.
What is your favorite autumn soup?