10 Healthy Fall Soups That Warm You Up Without the Calories

As the seasons change, your garden can be a reflection of the cozy vibes of fall. There are many simple projects that can make a big difference in your yard without requiring too much effort. Whether you want to add a pop of color or create a functional outdoor space, fall is the right time to start. These projects are perfect for gardeners of all experience levels.

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Roasted Butternut Squash Soup

Butternut squash soup is a warm, creamy option that is both filling and low in calories. This soup is naturally sweet, with the squash providing a hearty base and a smooth texture. It is the perfect soup for fall, offering a subtle sweetness and a rich, velvety mouthfeel without the extra fat. You can enjoy this soup as a main or a side dish, depending on your preference.

To make this soup, you will need one medium butternut squash, one onion, two cloves of garlic, and vegetable broth. Add salt, pepper, and a pinch of nutmeg to enhance the flavor. You can also add a bit of olive oil for sautéing the vegetables. For garnish, you can use a dollop of Greek yogurt or a sprinkle of roasted pumpkin seeds.

Start by peeling and chopping the butternut squash into cubes. Sauté the onion and garlic in a pot with olive oil until softened. Add the squash and vegetable broth, bringing the mixture to a boil. Simmer for 20 minutes until the squash is tender, then blend until smooth using an immersion blender. Season with salt, pepper, and nutmeg before serving.

Lentil Soup

Lentil soup is a hearty, protein-packed meal that is both nutritious and satisfying. It is a great way to warm up on a chilly day without consuming unnecessary calories. Lentils are naturally low in fat but full of fiber, making this soup filling and great for digestion. The addition of vegetables like carrots, celery, and tomatoes makes it even more flavorful and wholesome.

For the ingredients, you will need one cup of dried lentils, one carrot, one celery stalk, one onion, two cloves of garlic, and vegetable broth. Add one can of diced tomatoes, along with cumin, paprika, and bay leaves for seasoning. Salt and pepper are essential for bringing out the flavors. You will also need olive oil to sauté the vegetables.

In a large pot, sauté the onion, garlic, carrot, and celery in olive oil until soft. Add the lentils, tomatoes, vegetable broth, and seasonings. Bring the mixture to a boil, then reduce the heat and simmer for 30 to 40 minutes until the lentils are tender. Season to taste with salt and pepper, then serve hot.

Roasted Tomato Soup

Roasted tomato soup offers a rich, intense flavor with the perfect balance of sweetness and acidity. Roasting the tomatoes before blending them brings out their natural sweetness, giving the soup a deep, comforting flavor. It is an ideal option for a healthy and light fall meal, especially when served with a side of whole-grain bread. This soup is easy to make and can be stored for a few days in the fridge.

For this recipe, you will need six medium tomatoes, one onion, two cloves of garlic, and vegetable broth. Add olive oil, salt, pepper, and basil for extra flavor. You will also need a tablespoon of balsamic vinegar to enhance the depth of the soup.

Preheat your oven to 400 degrees F (200 degrees C). Place the tomatoes, onion, and garlic on a baking sheet, drizzle with olive oil, and season with salt and pepper. Roast for 25 to 30 minutes until the vegetables are tender and slightly caramelized. Blend everything in a blender or food processor with the vegetable broth and balsamic vinegar until smooth.

Carrot and Ginger Soup

Carrot and ginger soup is both refreshing and spicy, offering a healthy and flavorful way to warm up. The carrots provide a natural sweetness, while the ginger adds a zesty kick that can boost your immune system. This soup is packed with vitamin A from the carrots, making it a nutritious option for fall. Plus, it is naturally low in calories, making it a guilt-free choice.

You will need one pound of carrots, one onion, one tablespoon of fresh ginger, two cloves of garlic, and vegetable broth. Season with salt, pepper, and cumin for added depth of flavor. You will also need olive oil for sautéing the vegetables and a squeeze of lemon juice to finish.

Start by peeling and chopping the carrots, onion, and garlic. Sauté the onion and garlic with the ginger in olive oil until fragrant. Add the carrots and vegetable broth, then bring the mixture to a boil. Simmer for 25 to 30 minutes until the carrots are tender, then blend until smooth. Finish with a squeeze of lemon juice and serve.

Sweet Potato Soup

Sweet potato soup is a creamy and comforting fall dish that is full of vitamins and minerals. The natural sweetness of sweet potatoes pairs perfectly with savory spices, making this soup a flavorful choice for cooler months. This soup is rich in antioxidants and fiber, helping you stay satisfied without the added calories. It is a great option for both lunch and dinner.

For this soup, you will need two large sweet potatoes, one onion, two cloves of garlic, and vegetable broth. Season with cinnamon, cumin, and a pinch of cayenne pepper for extra warmth. You will also need olive oil to sauté the vegetables and a touch of coconut milk for a creamy texture.

Peel and chop the sweet potatoes, onion, and garlic. Sauté the onion and garlic in olive oil until softened. Add the sweet potatoes, vegetable broth, and spices, then bring to a boil. Simmer for 25 minutes, then blend until smooth and creamy. Serve hot with a drizzle of coconut milk if desired.

Mushroom Soup

Mushroom soup is earthy, rich, and full of flavor while remaining light on calories. The combination of fresh mushrooms and vegetable broth creates a savory base, while the addition of garlic and thyme deepens the flavor. This soup is packed with umami, making it incredibly satisfying. It’s an easy-to-make recipe that can be prepared in under an hour.

You will need two cups of sliced mushrooms, one onion, two cloves of garlic, and vegetable broth. Season with thyme, salt, and pepper. You can add a splash of soy sauce for extra depth, and a bit of milk or cream to make it creamy.

Sauté the onions and garlic in olive oil until soft. Add the mushrooms and cook until they release their moisture, about 5 minutes. Pour in the vegetable broth, soy sauce, and seasonings, and bring to a boil. Simmer for 20 minutes before blending until smooth. Add a touch of milk or cream for creaminess if desired.

Cauliflower Soup

Cauliflower soup is a creamy, yet light, dish that has become increasingly popular for its nutritional benefits. Cauliflower is low in calories and high in fiber, making this soup a great option for anyone looking to stay healthy. Its mild flavor pairs well with garlic, leeks, and other savory ingredients, making it a comforting choice for the fall season.

To make this soup, you will need one medium cauliflower, one leek, two cloves of garlic, and vegetable broth. Add olive oil, salt, pepper, and a pinch of thyme. You can also use a splash of cream or milk to make it extra creamy.

Cut the cauliflower into florets and slice the leek. Sauté the leek and garlic in olive oil until softened. Add the cauliflower and vegetable broth, then bring to a boil. Simmer for 20 minutes until tender, then blend until smooth. Season with salt, pepper, and thyme before serving.

Split Pea Soup

Split pea soup is a classic fall recipe that is both filling and full of flavor. The split peas provide a hearty texture, while the addition of vegetables like carrots and celery enhances the soup’s depth. This soup is perfect for meal prepping and can be made in large batches to enjoy throughout the week. It is also a great source of protein and fiber.

Ingredients include one cup of dried split peas, one carrot, one celery stalk, one onion, and vegetable broth. Add thyme, bay leaves, salt, and pepper for seasoning. You can also add a little ham or smoked turkey for extra flavor.

Start by sautéing the onion, carrot, and celery in olive oil until soft. Add the split peas, broth, and seasonings, then bring to a boil. Lower the heat and simmer for 45 minutes until the peas are tender. Season to taste and serve hot.

Kale and White Bean Soup

Kale and white bean soup is packed with nutrients, offering a healthy and satisfying fall meal. The beans provide a creamy texture, while the kale adds a hearty, earthy flavor. This soup is high in fiber and protein, making it perfect for a filling, yet light, meal. It is easy to make and perfect for busy weeknights.

You will need one bunch of kale, one can of white beans, one onion, two cloves of garlic, and vegetable broth. Season with salt, pepper, and red pepper flakes for a little heat. You will also need olive oil to sauté the vegetables.

Sauté the onion and garlic in olive oil until soft. Add the vegetable broth, beans, and kale. Bring to a boil, then reduce the heat and simmer for 20 minutes. Season with salt, pepper, and red pepper flakes before serving.

Broccoli Soup

Broccoli soup is a nutritious and tasty way to enjoy a healthy fall meal without the extra calories. The broccoli gives the soup a great texture and a mild, earthy flavor. This soup can be made creamy with a splash of milk or cream, but it remains light and satisfying. It’s perfect for anyone looking to eat more vegetables while enjoying a comforting dish.

For this recipe, you will need one head of broccoli, one onion, two cloves of garlic, and vegetable broth. Add olive oil, salt, pepper, and a pinch of nutmeg to bring out the flavors. You can also add a bit of milk or cream for a creamy texture.

Start by chopping the broccoli, onion, and garlic. Sauté the onion and garlic in olive oil until soft. Add the broccoli and vegetable broth, and bring to a boil. Simmer for 20 minutes, then blend until smooth, adding milk or cream if desired.

This article originally appeared on Avocadu.