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 turn golden and the air grows crisp, there’s something about fall that makes us yearn for warmth and comfort. This time of year always reminds me of cozy evenings spent wrapped in a blanket, sipping on a steaming bowl of soup. If you’re someone who cherishes those moments, this post is for you. I’ve gathered 20 of the best fall soup recipes that not only celebrate seasonal ingredients but also satisfy those cold weather cravings.
These easy soup recipes are perfect for anyone looking to nourish their body and soul during the chilly months. Imagine hearty fall soups filled with vibrant vegetables, warming spices, and creamy textures that will warm you from the inside out. You can count on these comforting soup dishes to be quick to prepare and deliciously satisfying. Whether you’re a seasoned cook or just dipping your toes into the kitchen waters, you’ll find something here that fits your taste and lifestyle.
Get ready to embrace the comfort of homemade soup with recipes that are not only healthy and vegan but also bursting with flavor. Each soup is crafted to be nourishing, using seasonal ingredients that reflect the essence of fall. This collection will inspire you to whip up cozy meal ideas that you can enjoy with family and friends or savor alone while watching the leaves fall outside your window.
Key Takeaways
– Delicious Varieties: Discover 20 unique fall soup recipes that celebrate seasonal produce and flavors, ensuring you have plenty of options all autumn long.
– Easy to Prepare: Each recipe is crafted to be straightforward, making them perfect for both novice and experienced cooks looking to whip up something comforting.
– Healthy Choices: These recipes focus on wholesome, plant-based ingredients that align with a healthy vegan lifestyle, without sacrificing taste.
– Comforting Flavors: Enjoy heartwarming soup dishes that provide the ultimate cozy experience, perfect for chilly nights and family gatherings.
– Seasonal Ingredients: Learn how to incorporate fresh, seasonal ingredients into your meals, enhancing both flavor and nutrition, while supporting local producers.
1. Creamy Pumpkin and Sage Soup
Craving something warm and cozy this fall? This creamy pumpkin and sage soup is the perfect answer. With its rich flavors and velvety texture, it’s not just a treat for your taste buds, but also a powerhouse of nutrition, offering a boost of vitamins and minerals to keep you healthy during the chilly months ahead.
The vibrant orange color adds a cheerful touch to your dinner table, making it a delightful choice for family gatherings or quiet nights in. Plus, it’s incredibly easy to prepare, so you can enjoy this comforting bowl in no time!
Ingredients:
– 2 cups pumpkin puree
– 1 cup vegetable broth
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 tsp fresh sage, chopped
– 1/2 cup coconut milk
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onions and garlic until translucent.
2. Add pumpkin puree and vegetable broth, stirring to combine.
3. Mix in sage and season with salt and pepper.
4. Cook for 20 minutes, then blend until smooth.
5. Stir in coconut milk before serving.
FAQs:
– Can I use fresh pumpkin? Yes, it will enhance the flavor!
– Can I make it dairy-free? Yes, use plant-based milk instead of coconut milk.
🥗 Healthy Chickpea Salad Recipe
Satisfy your fall cravings with this quick, nutritious, and delicious Chickpea Salad perfect for any meal.
How To Choose The Best Fall Soup Recipes
Choosing the right fall soup recipe can make your chilly days feel cozy and comforting. With so many options available, it’s important to focus on what fits your taste, dietary needs, and the season. Here are some tips to help you select the best fall soup recipes that will satisfy your cravings and warm your soul.
1. Consider Seasonal Ingredients
Fall is the perfect time to use seasonal ingredients, like squash, pumpkin, and root vegetables. These ingredients not only taste amazing but also provide a rich flavor that embodies the essence of fall. Look for recipes that highlight these items to create a comforting meal that celebrates the season.
2. Think About Your Dietary Needs
Are you looking for vegan options, or do you need something gluten-free? Knowing your dietary preferences will help you narrow down your choices. Many fall soups can easily be made vegan by using vegetable broth and substituting dairy with nut-based alternatives. Don’t hesitate to modify recipes to suit your needs, ensuring everyone at the table can enjoy a warm bowl.
3. Evaluate Cooking Time and Difficulty
Are you short on time or looking for a leisurely cooking experience? Some recipes are quick and easy, while others might take more time to develop rich flavors. If you’re pressed for time, choose easy soup recipes that can be made in under 30 minutes. If you have the luxury of time, consider hearty fall soups that simmer for hours, allowing flavors to deepen beautifully.
4. Look for Nutritional Benefits
Fall soups can be both delicious and packed with nutrients. Ingredients like lentils, beans, and greens can make your soup hearty and healthy. Check the recipes for a balance of proteins, fibers, and vitamins. This way, you can enjoy a comforting soup that is also nourishing and satisfying.
5. Consider Texture and Flavor
Do you prefer a creamy, smooth soup or a chunky one filled with veggies? The texture of your soup can change the dining experience completely. If you enjoy variety, opt for recipes that combine both elements, like a creamy butternut squash soup with some roasted chickpeas on top for crunch.
6. Portion Sizes and Serving Suggestions
Think about how many people you’ll be serving. Some recipes are designed for large batches, perfect for family gatherings or meal prep. Conversely, if it’s just you or a few friends, look for recipes that are easy to scale down or make single servings. Pair your soup with crusty bread or a side salad for a complete meal.
Pro Tip: Don’t hesitate to mix and match recipes! Try combining elements from multiple soups to create your own unique fall dish. For example, you could blend a creamy pumpkin soup with spices from a spicy black bean soup for a new twist.
By considering these factors, you can find the best fall soup recipes that fit your needs and preferences. With the right ingredients and a clear focus on what you want, you’ll be able to whip up delicious and comforting soup dishes that will make the cold weather feel much cozier. Enjoy your cooking experience and savor every warm and hearty spoonful!
2. Hearty Vegetable Barley Soup
Feeling the chill of winter and in need of something hearty? This vegetable barley soup is your go-to meal for nourishing warmth. Packed with fiber and nutrients, it’s a filling option that satisfies your hunger while keeping you healthy.
The chewy barley adds a wonderful texture, and you can easily customize it with whatever seasonal vegetables you have on hand, making it a versatile choice for any meal!
Ingredients:
– 1 cup pearl barley
– 4 cups vegetable broth
– 2 carrots, diced
– 2 stalks celery, diced
– 1 onion, chopped
– 1 can diced tomatoes
– 2 cups spinach
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion, carrots, and celery until softened.
2. Add barley and stir for a few minutes.
3. Pour in vegetable broth and diced tomatoes.
4. Bring to a boil, then simmer for 30 minutes.
5. Stir in spinach and season before serving.
FAQs:
– Can I add meat to this soup? Absolutely! Chicken or beef would work well.
– Can I make it gluten-free? Use quinoa instead of barley for a gluten-free option.
3. Spicy Black Bean Soup
If you’re in the mood for something with a kick, this spicy black bean soup is just what you need. It’s hearty, flavorful, and packed with protein and fiber, making it an excellent choice for lunch or dinner.
The zesty spices elevate the dish, bringing a warm and comforting vibe to your dining experience. Plus, it’s quick to prepare, so you can satisfy that craving in no time!
Ingredients:
– 2 cans black beans, drained
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 tsp cumin
– 1 tsp chili powder
– 4 cups vegetable broth
– 1 jalapeño, diced (optional)
– Lime wedges for serving
Instructions:
1. In a pot, sauté onion and garlic until fragrant.
2. Add black beans, broth, cumin, chili powder, and jalapeño.
3. Simmer for 20 minutes, then blend for a smooth texture or leave it chunky.
4. Serve with lime wedges for a refreshing touch.
FAQs:
– Can I use dried beans instead? Yes, just soak and cook them beforehand!
– Can I make it milder? Omit the jalapeño and adjust spices to taste.
4. Roasted Tomato Basil Soup
Looking for a classic comfort food that warms the soul? This roasted tomato basil soup fits the bill perfectly. The sweet, caramelized tomatoes combined with fragrant basil create a delicious blend that is irresistible, especially on cooler days.
Pair it with crusty bread or a grilled cheese sandwich for an ultimate nostalgic meal that will bring back fond memories while keeping you cozy!
Ingredients:
– 4 cups cherry tomatoes, halved
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 cups vegetable broth
– 1/4 cup fresh basil, chopped
– Olive oil, salt, and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss tomatoes, onion, and garlic in olive oil, salt, and pepper; roast for 25 minutes.
3. Transfer to a pot, add vegetable broth, and simmer for 10 minutes.
4. Blend until smooth and stir in basil before serving.
FAQs:
– Can I use canned tomatoes? Yes, but fresh will give you a sweeter flavor.
– Can I freeze this soup? Yes, it freezes well for later enjoyment!
5. Creamy Carrot Ginger Soup
Want a vibrant and healthy option for your fall meals? This creamy carrot ginger soup is a delightful choice. The natural sweetness of the carrots combined with the zing from ginger creates a beautiful balance that’s both delicious and refreshing.
This soup not only looks stunning with its bright orange hue but also offers a silky texture that will impress your guests and family alike!
Ingredients:
– 4 cups carrots, chopped
– 1 onion, chopped
– 2 cloves ginger, minced
– 4 cups vegetable broth
– 1 cup coconut milk
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion and ginger until fragrant.
2. Add carrots and broth; simmer until carrots are soft.
3. Blend until smooth, stir in coconut milk, and season to taste.
FAQs:
– Can I add other spices? Yes, a pinch of nutmeg works beautifully.
– Can I make this ahead of time? Absolutely! Just reheat before serving.
6. Sweet Potato and Coconut Soup
Craving something sweet and hearty? This sweet potato and coconut soup is a fantastic way to embrace fall flavors. Creamy coconut milk complements the natural sweetness of the sweet potatoes, creating a comforting bowl that’s sure to warm you up.
It’s not just delicious; it’s also nutritious, making it a great choice for a satisfying meal!
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 onion, chopped
– 2 cloves garlic, minced
– 4 cups vegetable broth
– 1 cup coconut milk
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onions and garlic until fragrant.
2. Add sweet potatoes and broth; bring to a boil.
3. Reduce heat and simmer until sweet potatoes are tender.
4. Blend until smooth, stir in coconut milk, and season.
FAQs:
– Can I add spices? A hint of cinnamon goes well with sweet potatoes!
– Can I serve it cold? Yes, it’s delicious chilled as well.
Fun fact: One bowl of sweet potato coconut soup hides a healthy kick—beta-carotene from potatoes plus coconut milk’s healthy fats. A single batch makes 4 servings, perfect for cozy weeknights.
7. Chunky Minestrone Soup
Want to enjoy a hearty dish packed with nutrients? This chunky minestrone soup is a classic that’s both wholesome and satisfying. Loaded with seasonal vegetables and beans, it’s a brilliant way to incorporate your favorite fall produce into a delicious meal.
Its versatility means you can swap in any veggies you have, ensuring it’s always fresh and delightful!
Ingredients:
– 1 can kidney beans, drained
– 1 zucchini, diced
– 2 carrots, diced
– 1 onion, chopped
– 1 can diced tomatoes
– 4 cups vegetable broth
– 1 tsp Italian seasoning
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onions and garlic until translucent.
2. Add remaining vegetables, beans, tomatoes, and broth.
3. Season with Italian seasoning, salt, and pepper.
4. Simmer for 30 minutes before serving.
FAQs:
– Can I add pasta? Absolutely! Cook it separately and stir in before serving.
– Can I make it vegan? Yes, all ingredients are plant-based!
8. Butternut Squash and Apple Soup
Looking for a sweet and savory dish that perfectly captures fall? This butternut squash and apple soup is a wonderful blend of creamy squash and sweet apples. It’s the perfect warming dish for chilly evenings, offering a cozy and inviting flavor that everyone will love.
With a hint of spice, it’s not only delicious but also incredibly satisfying!
Ingredients:
– 2 cups butternut squash, diced
– 1 apple, chopped
– 1 onion, chopped
– 4 cups vegetable broth
– 1 tsp cinnamon
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion until translucent.
2. Add butternut squash, apple, broth, and cinnamon.
3. Simmer until squash is tender, about 25 minutes.
4. Blend until smooth, season, and serve warm.
FAQs:
– Can I garnish it? Yes, apple slices work beautifully as a topping.
– Can I make it ahead of time? Yes, it reheats well and tastes even better the next day!
Cozy fall nights call for a bowl that both comforts and satisfies. This butternut squash and apple soup is proof you can master the best fall soup recipes in under 30 minutes—simple prep, creamy texture, and real autumn flavor.
9. Curried Cauliflower Soup
If you’re seeking a comforting meal with a twist, this curried cauliflower soup will delight your taste buds. The earthy flavor of cauliflower combined with warm spices offers a wonderful depth that’s perfect for fall. It’s simple yet flavorful, making it a dish that’s sure to impress at your dinner table.
Enjoy it as a main course or a starter, and experience the warmth it brings!
Ingredients:
– 1 head cauliflower, chopped
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 tbsp curry powder
– 4 cups vegetable broth
– 1 cup coconut milk
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion and garlic until softened.
2. Add cauliflower, curry powder, and broth; bring to a boil.
3. Simmer until cauliflower is tender, about 20 minutes.
4. Blend until smooth, stir in coconut milk, and season.
FAQs:
– Can I add other vegetables? Absolutely! Peas or carrots would be great additions.
– Can I make it spicier? Yes, just add more curry powder or a pinch of cayenne!
10. Lentil and Spinach Soup
Craving a nutritious and filling option? This lentil and spinach soup is perfect for you. Packed with protein and iron, it’s not just hearty but also incredibly satisfying. The addition of spinach adds a vibrant color and a wealth of nutrients, making it a fantastic fit for your fall menu.
Enjoy it as a main dish or as a side, and feel good about what you’re eating!
Ingredients:
– 1 cup lentils, rinsed
– 1 onion, chopped
– 2 carrots, diced
– 2 cups spinach
– 4 cups vegetable broth
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion and carrots until softened.
2. Add lentils and broth; bring to a boil.
3. Simmer for 25 minutes until lentils are tender.
4. Stir in spinach and season before serving.
FAQs:
– Can I add other greens? Yes, kale or Swiss chard work well too!
– Can I make it in advance? Yes, it keeps well in the fridge for a few days.
11. Beet and Apple Soup
Looking for a unique and colorful dish? This beet and apple soup combines the earthy sweetness of beets with the crispness of apples, making for a visually stunning and delicious meal. It’s refreshing yet satisfying, perfect as an appetizer or a light meal for fall evenings.
The vibrant color will impress your guests and brighten your table!
Ingredients:
– 3 medium beets, peeled and diced
– 1 apple, chopped
– 1 onion, chopped
– 4 cups vegetable broth
– 1 tbsp lemon juice
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion until softened.
2. Add beets, apple, and broth; bring to a boil.
3. Reduce heat and simmer until beets are tender, about 25 minutes.
4. Blend until smooth, stir in lemon juice, and season.
FAQs:
– Can I garnish it? Yes, yogurt or sour cream adds a nice creaminess.
– Can I serve it chilled? Absolutely! It’s refreshing that way too!
12. Creamy Pea Soup
Want to celebrate fresh flavors? This creamy pea soup is a delightful way to enjoy spring peas, making it a wonderful fall option too. It’s smooth, velvety, and rich in protein, making it a healthy choice that everyone will love.
The vibrant green color brings a burst of freshness to your table, making it an attractive dish for any occasion!
Ingredients:
– 4 cups peas (fresh or frozen)
– 1 onion, chopped
– 2 cloves garlic, minced
– 4 cups vegetable broth
– 1 cup coconut milk
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion and garlic until fragrant.
2. Add peas and broth; bring to a boil.
3. Simmer for 10 minutes, then blend until smooth.
4. Stir in coconut milk and season before serving.
FAQs:
– Can I add herbs? Yes, mint or basil would work beautifully.
– Can I make it in advance? Yes, it reheats well!
13. Cabbage and Potato Soup
Craving something hearty and simple? This cabbage and potato soup is a comforting dish that makes use of pantry staples for a filling meal. Packed with nutrients, it’s perfect for those chilly days when you want something warm and satisfying.
The combination of cabbage and potatoes creates a lovely texture that makes every spoonful delightful!
Ingredients:
– 1/2 head green cabbage, chopped
– 2 potatoes, diced
– 1 onion, chopped
– 4 cups vegetable broth
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion until translucent.
2. Add cabbage and potatoes; cook for 5 minutes.
3. Pour in broth, season, and simmer for 25 minutes.
4. Adjust seasoning before serving.
FAQs:
– Can I add meat? Yes, bacon or sausage would add great flavor!
– Can I make it vegan? Yes, this recipe is already plant-based!
14. Broccoli Cheddar Soup
Looking for a comforting classic? This broccoli cheddar soup combines the nutritious goodness of broccoli with the rich creaminess of cheddar cheese. It’s an indulgent treat that’s perfect for chilly days and will keep you cozy and satisfied.
This soup is not only delicious but also a healthy choice, making it a crowd-pleaser for any gathering!
Ingredients:
– 4 cups broccoli florets
– 1 onion, chopped
– 2 cups vegetable broth
– 1 cup almond milk
– 1 cup vegan cheddar cheese, shredded
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion until softened.
2. Add broccoli and broth; cook until broccoli is tender.
3. Stir in almond milk and cheese, and blend until smooth.
4. Season to taste before serving.
FAQs:
– Can I use regular cheese? Yes, feel free to use any cheese you prefer!
– Can I add extra veggies? Absolutely! Carrots or cauliflower would work well.
15. Thai Coconut Curry Soup
Craving something exotic and comforting? This Thai coconut curry soup is a delightful twist on traditional fall soups. The creamy coconut milk paired with fragrant spices creates a warm and inviting dish perfect for those who enjoy a bit of spice in their meals.
It’s hearty and filling, making it an excellent choice for a cozy night in!
Ingredients:
– 1 can coconut milk
– 1 tbsp red curry paste
– 2 cups vegetable broth
– 1 cup snap peas
– 1 bell pepper, sliced
– Salt and pepper to taste
Instructions:
1. In a pot, combine coconut milk and curry paste, cooking until fragrant.
2. Add broth, snap peas, and bell pepper; simmer for 20 minutes.
3. Season to taste and serve hot.
FAQs:
– Can I make it spicier? Yes, add more curry paste for extra heat!
– Can I serve it over rice? Absolutely! It’s a fantastic pairing.
16. Split Pea Soup
Looking for a hearty classic full of flavor? This split pea soup is the answer. Made with split peas, carrots, and spices, it’s comforting and satisfying, making it perfect for a cozy night in.
Not only is it filling, but it’s also easy to prepare, making it a go-to recipe for fall!
Ingredients:
– 1 cup split peas, rinsed
– 1 onion, chopped
– 2 carrots, diced
– 4 cups vegetable broth
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion and carrots until softened.
2. Add split peas and broth; bring to a boil.
3. Simmer for 40 minutes until peas are tender.
4. Blend until smooth and season to taste.
FAQs:
– Can I add herbs? Yes, fresh thyme or bay leaves would enhance the flavor.
– Can I make it ahead of time? Yes, it keeps well in the fridge for a few days.
17. Vegetable Chowder
Craving something creamy and comforting? This vegetable chowder is loaded with seasonal vegetables and thickened to perfection. It’s a soul-warming option that everyone will love, especially on cold fall nights.
Serve it with bread for a complete, hearty meal that will satisfy even the heartiest of appetites!
Ingredients:
– 1 cup corn
– 1 zucchini, diced
– 1 cup potatoes, diced
– 1 onion, chopped
– 4 cups vegetable broth
– 1 cup almond milk
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion until translucent.
2. Add potatoes, corn, zucchini, and broth; simmer until vegetables are tender.
3. Stir in almond milk and season before serving.
FAQs:
– Can I add more vegetables? Yes, any seasonal veggies work well!
– Can I make it gluten-free? Yes, just ensure your broth is gluten-free.
18. Mushroom Soup
If you’re a mushroom lover, this rich and earthy mushroom soup is a must-try this fall. Highlighting the natural umami flavors of mushrooms, it remains simple yet delicious, making it a comforting dish that’s perfect as a starter or a main course.
With its deep flavor, it’s sure to impress your guests and warm you from the inside out!
Ingredients:
– 3 cups mushrooms, sliced
– 1 onion, chopped
– 2 cloves garlic, minced
– 4 cups vegetable broth
– 1 cup almond milk
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion and garlic until softened.
2. Add mushrooms and cook until browned.
3. Pour in broth and simmer for 20 minutes.
4. Blend until smooth, stir in almond milk, and season.
FAQs:
– Can I add herbs? Yes, thyme or parsley would be lovely additions.
– Can I serve it with bread? Absolutely! It pairs wonderfully with crusty bread.
19. Tomato Basil Soup with Grilled Cheese Croutons
Want comfort food at its finest? This tomato basil soup served with grilled cheese croutons is the perfect solution. The rich tomato flavor paired with fresh basil and crispy croutons makes this dish indulgent yet comforting, perfect for a chilly fall day.
It’s a fun twist on a classic that everyone will enjoy, making it a hit for family dinners!
Ingredients:
– 4 cups tomato puree
– 1 onion, chopped
– 4 cups vegetable broth
– 1/4 cup fresh basil, chopped
– 4 slices bread for croutons
– 1 cup vegan cheese
Instructions:
1. In a pot, sauté onion until translucent.
2. Add tomato puree, broth, and basil; simmer for 20 minutes.
3. For croutons, grill bread with vegan cheese until melted.
4. Serve soup topped with grilled cheese croutons.
FAQs:
– Can I use fresh tomatoes? Yes, they will give the soup a sweeter taste.
– Can I pair it with a salad? Definitely! It makes a complete meal!
20. Zucchini and Corn Soup
Looking for a light yet delicious dish? This zucchini and corn soup highlights the best of summer and fall produce. It’s refreshing, hearty, and perfect for those transitional days when you want something comforting without being too heavy.
The sweet corn combined with tender zucchini creates a lovely, vibrant dish that you’ll want to enjoy all season long!
Ingredients:
– 2 zucchinis, diced
– 1 cup corn (fresh or frozen)
– 1 onion, chopped
– 4 cups vegetable broth
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion until softened.
2. Add zucchini and corn; cook for 5 minutes.
3. Pour in broth and season before simmering for 15 minutes.
4. Blend until smooth and serve warm.
FAQs:
– Can I add herbs? Yes, fresh basil or parsley would enhance the flavor.
– Can I serve it cold? Yes, it’s delightful chilled as well!
Fun fact: Zucchini and corn boost vegetable servings per bowl — 2 cups of vegetables in one serving. That makes this a strong pick among the best fall soup recipes.
Conclusion
Embrace the flavors of fall with these healthy vegan soup recipes that not only nourish the body but also warm the soul. Each recipe is designed to highlight seasonal ingredients while being easy to prepare. Whether you’re looking for a cozy meal idea or a hearty dish to share, these soups are sure to become staples in your kitchen!
With the cold weather approaching, it’s time to gather your loved ones, serve up some comforting soup dishes, and enjoy the warmth of home.
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