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Grab a bowl of these fall soups for a nourishing and cozy meal. These recipes feature seasonal ingredients like spinach, apples, cauliflower and butternut squash. Plus, these dishes are lower in calories and high in fiber and/or protein, which can help you feel satisfied for longer periods of time. Recipes like Curried Parsnip & Apple Soup and Turkey & Wild Rice Soup with Vegetables are delicious, warming and nutritious all while supporting your health goals.
Escarole, Cannellini Bean & Sausage Soup
This soup would be equally satisfying if you took it in a vegetarian direction and skipped the sausage and used no-chicken broth.
Curried Parsnip & Apple Soup
This creamy parsnip and apple soup recipe has amazing flavor from the combination of curry powder, coriander, cumin and ginger. Be sure to use fresh curry powder when making this soup. Not sure if yours is fresh? Open the jar: the aroma should meet your nose immediately. Serve with flatbread or whole-wheat rolls.
Turkey & Wild Rice Soup with Vegetables
Leftover turkey has never been so delicious. Wild rice adds a nutty flavor–plus extra protein and fiber–to this creamy, hearty soup.
Coconut Curry Squash Soup with Spiced Seeds
In this curried butternut squash soup, we leave the tender chunks of squash intact to give the soup texture. If you are starting with a whole squash, you can toast its seeds in place of the pepitas.
Lemon Chicken Orzo Soup with Kale
This healthy, easy soup is loaded with vegetables, protein and fiber to keep you full and fueled. Serve this winter soup topped with a sprinkle of Parmesan cheese, and a side of garlic toast.
Instant Pot Lentil Soup
This Instant Pot lentil soup is quick enough to prepare when you get home from work for an easy weeknight dinner. This vegetarian soup recipe is full of aromatic vegetables, brown lentils and fresh spinach. A splash of balsamic vinegar brightens the flavor, and a garnish of radish and parsley gives this comforting soup a fresh finish.
Sweet Potato Soup with Crispy Tortilla Topping
This easy tortilla soup is a satisfying vegetarian riff on the classic dish. Make this a vegan tortilla soup by using vegetable broth and omitting the queso fresco topping.
Roasted Cauliflower & Potato Curry Soup
Photographer: Rachel Marek, Food Stylist: Lauren McAnelly, Prop Stylist: Maura Timmerman
In this healthy cauliflower soup recipe, roasting the cauliflower first adds depth and prevents the florets from turning to mush. A little tomato sauce and coconut milk give the broth a rich, silky texture. Serve with a dollop of sour cream or yogurt, if desired.
Smoked Gouda-Broccoli Soup
Smoked paprika and smoked Gouda give this broccoli-and-cheese soup recipe a double hit of smoky flavor. If you can’t find smoked Gouda, smoked Cheddar gives delicious results as well.
Slow-Cooker Vegan Butternut Squash Soup with Apple
You’ll never guess this crock pot butternut squash soup recipe is just dump-and-go simple. The boost of flavor from maple syrup, apple-cider vinegar and spices makes all the difference! Serve this light soup as an appetizer for a vegetarian Thanksgiving feast or with a salad and crusty bread for weeknight dinners.
Wonton Soup with Shrimp, Mushrooms & Brussels Sprouts
Wontons for a weeknight dinner? They’re faster to make than you might think–no frozen wontons required! We used wonton wrappers from the grocery store to cut down on prep time. For the filling, we added fall veggies–Brussels sprouts and umami-rich mushrooms–for a flavor and texture boost.
Smoky Black Bean & Pepper Soup
Unlike many black bean soups, this Cuban-inspired one is pepper-packed and leaves the beans intact for a more interesting texture. It’s equally delicious served on its own or over rice.
Lemony Lentil Soup with Collards
You don’t need broth for this lentil soup recipe–it’s rich thanks to the browned bits in the bottom of the pan that meld into the soup, packing it with flavor. Ground coriander, from the seed of the cilantro plant, has a floral, citrusy flavor that dovetails nicely with the lemon.
Kohlrabi, Potato & Leek Soup
Kohlrabi is a root vegetable related to cabbage that can be eaten raw or cooked. Here, we blend it with potatoes for a more nutritious take on the classic potato-leek soup.
White Bean Soup with Tomato & Shrimp
With capers and olives, this heart-healthy soup draws inspiration from Italian puttanesca sauce. Serve with crusty whole-grain bread to soak up the broth.
Butternut Squash Soup with Avocado & Chickpeas
Jazz up a can of soup by adding protein with chickpeas and flavor with curry powder. Stir in a little Greek yogurt to make it creamy.
Instant Pot Chicken Soup with Root Vegetables & Barley
Be sure to use bone-in chicken here–it enhances the flavor of the broth, and the bones are easy to remove after cooking. This healthy chicken soup can be made in an Instant Pot or pressure cooker.
Beef Soup with Root Vegetables
Potatoes, turnips, and sweet potatoes add a touch of sweetness to traditional beef soup in this low-calorie recipe.
Linguica, Kale & Red Bean Soup
This vegetable-packed soup is inspired by caldo verde, a Portuguese soup made with kale, potatoes and linguica sausage. We added protein-rich kidney beans, tomatoes and carrots to make it more substantial. If you can’t find linguica, andouille sausage or chorizo makes a delicious substitute.