365 Low-Fat Main Dishes — One Recipe for Every Day!
Easy, beginner-friendly, with full nutrition info.
👉 Download Now – Just $2.90!As the leaves begin to change and the air grows crisp, there’s nothing quite like the comfort of a warm bowl of soup. Autumn has me craving those hearty flavors that hug you from the inside out. If you’re someone who enjoys cozy nights in with a steaming cup of goodness, this post is made just for you. I’ve gathered 16 delightful autumn soup recipes that will not only warm your soul but also nourish you with seasonal ingredients.
You’ll find these recipes perfect for any occasion, whether you’re hosting a gathering or simply looking for a comforting meal after a long day. Each soup brings a unique twist, showcasing the best flavors of fall. From creamy pumpkin delights to spicy lentil creations, there’s something here for everyone. So, grab your favorite bowl and get ready to experience the joy of cooking these heartwarming dishes that embody the essence of autumn.
In this post, you’ll discover a variety of seasonal vegan soup recipes that are both satisfying and easy to prepare. These recipes will help you embrace the changing season while enjoying delicious comfort food for fall. Each soup is crafted to bring warmth and flavor, making your cozy nights even more inviting. Let’s dive into these delightful autumn soup recipes that are sure to become your new favorites!
Key Takeaways
– Discover 16 unique autumn soup recipes that highlight seasonal ingredients and flavors.
– Enjoy a variety of vegan options, perfect for those seeking hearty plant-based meals.
– Each recipe is designed to be comforting, making them ideal for cozy nights in.
– Prepare soups that are not only delicious but also simple to make, even for beginner cooks.
– Embrace the warmth and flavors of fall with these satisfying dishes that are perfect for any occasion.
1. Creamy Pumpkin & Sage Soup
Do you ever crave a warm, comforting bowl of soup as the leaves change color? This creamy pumpkin and sage soup is like a warm hug on a chilly evening. With its rich flavors and vibrant orange hue, this dish is not only a feast for the eyes but also a delight for your taste buds, offering both nourishment and satisfaction.
It’s packed with vitamins from the pumpkin and has a lovely creamy texture that can be achieved with coconut milk. Plus, the aromatic sage adds a lovely depth, making it a quick and easy recipe that’s perfect for any night of the week.
Ingredients:
– 1 medium pumpkin (about 2-3 lbs), peeled and diced
– 1 onion, diced
– 2 cloves garlic, minced
– 4 cups vegetable broth
– 1 cup coconut milk
– 1 tsp dried sage (or 2 tsp fresh)
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté the onion and garlic until translucent.
2. Add the diced pumpkin and continue cooking for about 10 minutes.
3. Pour in the vegetable broth, cover, and let simmer until the pumpkin is tender (about 15 minutes).
4. Blend the mixture until smooth, then stir in the coconut milk and sage.
5. Season with salt and pepper, and serve warm with a drizzle of coconut cream on top.
FAQs:
– Can I freeze this soup? Yes, it freezes well for up to 3 months.
– Can I use canned pumpkin? Absolutely! Use 2 cups of canned pumpkin puree in place of fresh.
Autumn nights call for cozy bowls and big flavor. Creamy Pumpkin & Sage Soup proves that simple ingredients can shine in every spoonful, turning autumn soup recipes into a comforting hug—coconut milk for silkiness and fresh sage for warm depth.
2. Smoky Lentil & Tomato Soup
Looking for a hearty meal that warms you up from the inside out? This smoky lentil and tomato soup is just what you need! Loaded with protein-rich lentils and bursting with flavor from vibrant tomatoes, it’s perfect for a filling dinner that doesn’t take long to prepare.
The hint of smokiness from the paprika adds a unique depth to the dish, while fresh herbs brighten up the flavors. It’s not just comforting; it’s also a breeze to make on a busy weeknight.
Ingredients:
– 1 cup green lentils, rinsed
– 1 can diced tomatoes (14 oz)
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 carrot, diced
– 4 cups vegetable broth
– 1 tsp smoked paprika
– Salt and pepper to taste
– Fresh parsley for garnish
Instructions:
1. In a pot, sauté onions and garlic until soft.
2. Add carrots and smoked paprika, cooking an additional 2 minutes.
3. Stir in lentils and diced tomatoes, followed by vegetable broth.
4. Bring to a boil, then reduce heat and simmer until lentils are tender (about 30 minutes).
5. Season with salt and pepper, and garnish with parsley before serving.
FAQs:
– Can I make this soup in advance? Yes, the flavors develop nicely if made a day ahead!
– What can I substitute for lentils? Quinoa or chickpeas can work in this recipe.
3. Spiced Butternut Squash Soup
Craving something sweet and savory to warm you up this fall? Dive into this spiced butternut squash soup that’s brimming with flavor! The combination of nutmeg and cinnamon creates an aromatic experience, while the creamy texture invites you to go for seconds.
Simple to prepare, this soup is a fantastic choice for both special occasions and relaxed family dinners, making it a versatile recipe you’ll love to have on hand.
Ingredients:
– 1 large butternut squash, peeled and diced
– 1 onion, chopped
– 2 cloves garlic, minced
– 4 cups vegetable broth
– 1 tsp ground nutmeg
– 1 tsp ground cinnamon
– Salt and pepper to taste
– Olive oil for drizzling
Instructions:
1. In a large pot, heat olive oil and sauté onions and garlic until translucent.
2. Add the diced butternut squash and cook for a few minutes.
3. Pour in the vegetable broth and add spices.
4. Simmer until the squash is tender (around 25 minutes).
5. Blend until smooth, season to taste, and serve hot with a sprinkle of nutmeg on top.
FAQs:
– Is this soup suitable for freezing? Yes, it freezes beautifully for up to 3 months.
– Can I use other squash varieties? Absolutely! Acorn or kabocha squash would work well too.
4. Hearty Vegetable & Quinoa Soup
Need a nutritious meal that fills you up and makes you feel good? This hearty vegetable and quinoa soup is loaded with colorful veggies and protein-rich quinoa, making it a fantastic option for any autumn night. It’s the perfect way to utilize seasonal produce and is incredibly versatile—you can toss in whatever vegetables you have on hand!
This soup is not just about comfort; it’s a wholesome recipe that’s sure to become your go-to for cozy evenings.
Ingredients:
– 1 cup quinoa, rinsed
– 1 zucchini, diced
– 1 carrot, diced
– 1 red bell pepper, diced
– 1 can diced tomatoes (14 oz)
– 6 cups vegetable broth
– 1 tsp Italian seasoning
– Salt and pepper to taste
Instructions:
1. In a large pot, combine all ingredients.
2. Bring to a boil, then reduce heat to simmer.
3. Cook for about 30 minutes, or until quinoa and vegetables are tender.
4. Adjust seasoning and serve warm.
FAQs:
– Can I add other grains? Yes, barley or farro would also work!
– How long does this soup last in the fridge? It keeps well for up to 5 days.
Cozy nights demand simple, hearty meals—this veggie and quinoa soup nails it. Leftover vegetables? toss them in and simmer with broth for a nourishing bowl in minutes. It’s one of those autumn soup recipes you’ll reach for again and again.
5. Roasted Cauliflower & Garlic Soup
Are you looking for a soup that’s both comforting and nutritious? Discover the creamy goodness of roasted cauliflower and garlic soup! The roasting process enhances the flavor of the cauliflower, while blending it with garlic creates a rich and satisfying texture.
This vegan-friendly dish is perfect for chilly nights and a great way to enjoy more veggies in your diet.
Ingredients:
– 1 head cauliflower, cut into florets
– 1 onion, chopped
– 4 cloves garlic, unpeeled
– 4 cups vegetable broth
– 1 cup unsweetened almond milk
– Salt and pepper to taste
– Olive oil for drizzling
Instructions:
1. Preheat your oven to 400°F (200°C).
2. Toss cauliflower florets and unpeeled garlic with olive oil, salt, and pepper.
3. Roast for 25 minutes until golden and tender.
4. In a pot, sauté onions until translucent, then add the roasted veggies and broth.
5. Simmer for 10 minutes, blend until smooth, and stir in almond milk.
FAQs:
– Can I make this in advance? Yes, this soup keeps well and can be reheated.
– Can I use other non-dairy milk? Yes, coconut milk or oat milk will work too.
🍲 Cozy Slow Cooker Chicken Dish
Warm up your autumn nights with this easy Slow Cooker Chicken & Stuffing recipe, perfect for comforting meals.
6. Sweet Potato & Black Bean Chili
Craving something bold and filling? Embrace the delicious flavors of this sweet potato and black bean chili! It’s a hearty dish that proves comfort food can also be healthy, with sweet potatoes offering natural sweetness and black beans providing protein and fiber.
The spices create a balanced warmth that will leave you wanting more, making this chili a visually appealing and satisfying option for cozy evenings.
Ingredients:
– 2 medium sweet potatoes, diced
– 1 can black beans, drained and rinsed
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 bell pepper, diced
– 4 cups vegetable broth
– 1 tbsp chili powder
– 1 tsp cumin
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté onion, garlic, and bell pepper until soft.
2. Add sweet potatoes, chili powder, cumin, and cook for a few minutes.
3. Stir in black beans and vegetable broth, then bring to a boil.
4. Reduce to a simmer and cook until sweet potatoes are tender (about 30 minutes).
5. Adjust seasoning and serve with your favorite toppings (avocado, cilantro, or lime).
FAQs:
– Can I make this chili ahead of time? Absolutely! The flavors deepen when it sits.
– Is this recipe gluten-free? Yes, all ingredients are gluten-free.
How To Choose The Right Autumn Soup Recipes
Choosing the perfect autumn soup recipe can transform your cozy fall evenings into delightful culinary experiences. When selecting a recipe, consider the ingredients, flavors, and dietary preferences that suit you and your loved ones. Here are some key factors to help guide your decision-making process:
1. Dietary Preferences
Before selecting a recipe, think about the dietary needs of your household. Are you looking for vegan options, gluten-free dishes, or perhaps hearty meals for meat lovers? Knowing these preferences allows you to narrow down your choices efficiently. Many seasonal soup ideas can be easily modified to fit different diets, so keep this in mind while exploring recipes.
2. Seasonal Ingredients
Autumn is rich in seasonal produce like squash, root vegetables, and hearty greens. Look for recipes that highlight these ingredients for the freshest taste. For example, creamy pumpkin soup and roasted cauliflower soup can showcase the best flavors of the season. Not only will using seasonal ingredients enhance taste, but it also supports local farmers and sustainability.
3. Cooking Time
Consider how much time you want to spend in the kitchen. Some warm soup recipes, like spiced butternut squash soup, can be prepared in under 30 minutes, while others, like mushroom and barley soup, might take longer due to additional steps. If you’re short on time, opt for quicker recipes or ones you can prepare in advance and reheat later.
4. Flavor Profile
Autumn brings a variety of flavors, from sweet and spicy to earthy and savory. Decide what flavor profile you’re in the mood for. Do you want something comforting and creamy, like ginger and miso sweet potato soup? Or perhaps a zesty kick from a spicy tomato and chickpea soup? Experimenting with different flavors can help keep your fall meals exciting.
5. Serving Size
Think about how many people you’ll be serving. Some hearty autumn dishes, like sweet potato and black bean chili, are perfect for larger gatherings, while others may be better suited for intimate dinners. If you’re cooking for a crowd, look for recipes that can be easily multiplied or scaled down if needed. This helps minimize food waste and ensures everyone gets enough to enjoy.
6. Preparation and Cooking Skills
Assess your cooking skills. If you’re a novice, you might want to start with simpler recipes that have straightforward instructions, like creamy avocado and spinach soup. More experienced cooks can tackle complex dishes, such as Moroccan spiced chickpea soup, which may involve various spices and techniques. Choose recipes that match your confidence level to ensure a successful cooking experience.
Pro Tip: Don’t be afraid to experiment! Mix and match elements from different recipes. If you love the spices in one soup but prefer the base of another, blend them to create your unique autumn masterpiece. Embrace the season and have fun with your cooking!
7. Curried Carrot & Coconut Soup
Searching for a unique soup to brighten your dinner table? This curried carrot and coconut soup is a vibrant dish that warms both body and soul. The sweet carrots combined with zesty curry spices and creamy coconut milk create a comforting meal that’s as nutritious as it is delicious.
Perfect for a quick weeknight dinner or an elegant gathering, this soup balances exotic flavors while celebrating the essence of fall.
Ingredients:
– 5 large carrots, peeled and chopped
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 can coconut milk (13.5 oz)
– 4 cups vegetable broth
– 1 tbsp curry powder
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté onions and garlic until soft.
2. Add chopped carrots and curry powder, cooking for 5 minutes.
3. Pour in the vegetable broth and let simmer until carrots are tender (about 15 minutes).
4. Stir in the coconut milk, blend until smooth, and season with salt and pepper.
FAQs:
– Is this soup vegan? Yes, it’s completely plant-based.
– Can I use other vegetables? Absolutely! Sweet potatoes or pumpkin also work well.
8. Mushroom & Barley Soup
If you adore mushrooms, this hearty mushroom and barley soup is a must-try! Bursting with earthy flavors, it’s a perfect blend of nutritious grains and vegetables that offer comforting textures without weighing you down. Packed with umami goodness, this dish is not only satisfying but also incredibly nourishing.
A fantastic way to enjoy autumn produce, especially with freshly harvested mushrooms, this recipe is sure to become a favorite.
Ingredients:
– 1 cup pearl barley, rinsed
– 2 cups mushrooms, sliced
– 1 onion, chopped
– 2 carrots, diced
– 4 cups vegetable broth
– 2 cloves garlic, minced
– 1 tsp dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté onions and garlic until fragrant.
2. Add carrots and mushrooms, cooking until softened.
3. Stir in barley and broth, bring to a boil.
4. Reduce heat and let simmer until barley is tender (about 30 minutes).
5. Season with thyme, salt, and pepper before serving.
FAQs:
– Can I use other grains? Yes, farro or quinoa are good substitutes.
– How long does this soup last? It stays fresh in the fridge for about 5 days.
9. Apple & Celery Root Soup
Looking for a refreshing yet cozy dish this autumn? Experience the unique flavors of this apple and celery root soup. The delightful balance of sweetness from the apples and earthiness from the celery root makes this soup a great option as a starter or a light main dish.
Not only comforting but also packed with nutrients, it’s a creative way to incorporate apples into your savory meals, giving you a unique taste of the season.
Ingredients:
– 2 large apples, peeled and chopped
– 1 large celery root, peeled and diced
– 1 onion, chopped
– 4 cups vegetable broth
– 1 cup almond milk
– Salt and pepper to taste
– Olive oil for drizzling
Instructions:
1. In a large pot, heat olive oil and sauté the onion until translucent.
2. Add diced celery root and apples, cooking for about 10 minutes.
3. Pour in the vegetable broth, then bring to a boil.
4. Simmer until vegetables are tender (around 20 minutes).
5. Blend until smooth, stir in almond milk, and season to taste.
FAQs:
– Can I use other types of apples? Yes, any sweet variety works well.
– Is this soup suitable for freezing? Yes, it freezes nicely for up to 3 months.
10. Spicy Tomato & Chickpea Soup
For those who enjoy a little heat, this spicy tomato and chickpea soup is a flavor-packed choice! The acidity from the tomatoes pairs beautifully with hearty chickpeas, creating a wholesome dish that’s perfect for fall.
The spices add warmth and depth, making this soup ideal for cozy nights, especially when paired with warm bread for a satisfying meal.
Ingredients:
– 1 can diced tomatoes (28 oz)
– 1 can chickpeas, drained and rinsed
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 tsp chili powder
– 4 cups vegetable broth
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onions and garlic until soft.
2. Add chili powder and cook for 1 minute.
3. Stir in the diced tomatoes and chickpeas, followed by the vegetable broth.
4. Bring to a boil and then let simmer for 15 minutes.
5. Season with salt and pepper, and serve hot.
FAQs:
– Can I make this soup ahead of time? Yes, it tastes even better the next day.
– Is it gluten-free? Yes, all ingredients are gluten-free.
11. Ginger & Miso Sweet Potato Soup
Craving a dish that’s both sweet and savory? This ginger and miso sweet potato soup brings together delightful flavors that warm your heart. The creamy sweet potatoes mixed with zesty ginger and umami-packed miso create a comforting dish that’s perfect for fall.
Not only is it delicious, but it’s also packed with health benefits, making it an excellent choice for those chilly nights when you want something nutritious and filling.
Ingredients:
– 2 medium sweet potatoes, peeled and cubed
– 1 inch fresh ginger, grated
– 4 cups vegetable broth
– 2 tbsp miso paste
– 1 onion, chopped
– Salt and pepper to taste
– Olive oil for drizzling
Instructions:
1. In a large pot, heat olive oil and sauté onions until soft.
2. Add sweet potatoes and ginger, cooking for 5 minutes.
3. Pour in vegetable broth and bring to a boil.
4. Reduce heat and simmer until sweet potatoes are tender (about 20 minutes).
5. Stir in miso paste and blend until smooth; season to taste.
FAQs:
– Can I make this soup in advance? Yes, it keeps well in the fridge for up to 4 days.
– Can I substitute the miso? Yes, tahini can be used as an alternative.
12. Creamy Avocado & Spinach Soup
Want to elevate your soup experience? Try this creamy avocado and spinach soup! With its vibrant color, this dish is not only visually appealing but also loaded with nutrients, making it a fresh choice for an autumn meal.
The combination of creamy avocado and earthy spinach creates a satisfying flavor profile that feels both light and indulgent, perfect for those who desire a nutritious option without sacrificing taste.
Ingredients:
– 2 ripe avocados, peeled and pitted
– 4 cups fresh spinach
– 2 cups vegetable broth
– 1 onion, chopped
– 1 clove garlic, minced
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onions and garlic until soft.
2. Add fresh spinach and cook until wilted.
3. Add vegetable broth and bring to a simmer for 5 minutes.
4. Blend in avocados until creamy and smooth, season to taste.
FAQs:
– Can I use frozen spinach? Yes, just thaw before using.
– How long can I store this soup? It’s best enjoyed fresh, but can be stored for up to 2 days in the fridge.
13. Coconut Curry Pumpkin Soup
Ready to experience a unique twist on traditional pumpkin soup? This coconut curry pumpkin soup is a delightful blend of flavors that’s perfect for fall. The combination of creamy coconut milk and aromatic curry spices creates a dish that’s warm and comforting, sure to impress your guests.
This soup is not only delicious but also an ideal choice for dinner parties or cozy family gatherings, making it a standout recipe for any occasion.
Ingredients:
– 1 can pumpkin puree (15 oz)
– 1 can coconut milk (13.5 oz)
– 1 onion, chopped
– 2 tbsp curry paste
– 2 cups vegetable broth
– 1 tbsp fresh lime juice
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté onions until translucent.
2. Stir in curry paste and cook for 1-2 minutes.
3. Add pumpkin puree and vegetable broth, stirring to combine.
4. Bring to a simmer, then stir in coconut milk and lime juice, and heat through.
5. Season with salt and pepper before serving.
FAQs:
– Can I use fresh pumpkin instead of canned? Yes, just roast and puree it before adding to the soup.
– What if I don’t have curry paste? You can use curry powder, though the flavor will vary.
14. Beet & Apple Borscht
Celebrate the flavors of autumn with this colorful beet and apple borscht. Not only is this vibrant soup visually stunning, but it’s also rich in nutrients, making it a nutritious option for a light meal. The hints of sweetness from the apples combined with the earthy flavors of the beets create a perfect balance of tastes, especially when topped with a dollop of vegan sour cream for creaminess!
This recipe is perfect for those looking to try something new and exciting this fall.
Ingredients:
– 3 medium beets, peeled and diced
– 1 large apple, peeled and chopped
– 1 onion, chopped
– 4 cups vegetable broth
– 1 tbsp apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onions until translucent.
2. Add diced beets and apple, cooking for 5 minutes.
3. Pour in vegetable broth and apple cider vinegar, then bring to a boil.
4. Let simmer until beets are tender (about 30 minutes).
5. Blend until smooth, season to taste, and serve with vegan sour cream.
FAQs:
– Can I use canned beets? Yes, just adjust the cooking time accordingly.
– How long can I store this borscht? It keeps well in the fridge for about 3 days.
Fun fact: Beet & Apple Borscht is a standout autumn soup recipe—bright, nourishing, and vegan. Beets deliver three key nutrients, apples add two layers of natural sweetness, making it perfect for cozy nights you crave in autumn soup recipes.
15. Leek & Potato Soup
Looking for the ultimate comfort food? This leek and potato soup is a creamy delight that warms the soul. With its simple yet delicious combination of leeks and potatoes, this recipe creates a smooth and satisfying soup that’s perfect for chilly fall evenings.
The mild onion flavor of leeks pairs perfectly with the creaminess of potatoes, making it a must-try for anyone searching for cozy fall recipes.
Ingredients:
– 2 leeks, sliced (white parts only)
– 3 medium potatoes, peeled and diced
– 4 cups vegetable broth
– 1 cup almond milk
– Salt and pepper to taste
– Olive oil for drizzling
Instructions:
1. In a large pot, heat olive oil and sauté leeks until soft.
2. Add diced potatoes and vegetable broth, bringing to a boil.
3. Reduce heat and simmer until potatoes are tender (about 20 minutes).
4. Blend until smooth, stir in almond milk, and season to taste.
FAQs:
– Can I add other vegetables? Yes, carrots or celery can enhance the flavor.
– How long does this soup last? It’s best consumed within 4-5 days.
16. Moroccan Spiced Chickpea Soup
End your autumn soup adventure with a burst of flavors in this Moroccan spiced chickpea soup. Full of spices that tantalize your taste buds, this dish is hearty, healthy, and incredibly satisfying. Chickpeas add protein, while the spices take you on a culinary journey, making it the ideal choice for a cozy night in.
This soup will not only warm you up but also fill your home with irresistible aromas, making it a perfect addition to your fall recipe collection.
Ingredients:
– 2 cans chickpeas, drained and rinsed
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 can diced tomatoes (14 oz)
– 4 cups vegetable broth
– 2 tsp cumin
– 1 tsp cinnamon
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onions and garlic until fragrant.
2. Stir in chickpeas, tomatoes, cumin, and cinnamon, cooking for a few minutes.
3. Pour in vegetable broth and bring to a boil.
4. Reduce heat and let simmer for 25 minutes.
5. Season with salt and pepper before serving hot.
FAQs:
– Can I use dried chickpeas? Yes, just soak them overnight and adjust cooking time accordingly.
– How long does this soup last? It stays fresh in the fridge for about a week.
Conclusion
These autumn soup recipes are perfect for cozy nights, offering warmth, flavor, and comfort that embody the spirit of the season. Each recipe provides a unique twist on traditional ingredients, making them all the more enticing. Whether you prefer something creamy, spicy, or hearty, there’s a soup in this collection that’s bound to become your new favorite.
Try your hand at these seasonal soup ideas and embrace the cozy vibes of autumn! Let these warm soup recipes fill your home with delightful aromas and comforting meals that bring joy to every gathering.
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