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RECIPES  |  MEAL PREP  |  WEIGHT LOSS  |  KETO

3 Fall Soup Recipes

Here's 3 soup recipes for the fall that are really tasty and easy to make. I've got a roasted butternut squash recipe, easy lentil soup recipe, and Dessi's famous spinach and quinoa soup recipe.

This recipe is , , , , with main ingredient

Three soup recipes for the fall

Three Soups For The Fall

Course: Soup
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Servings: 6 bowls per recipe
Author: Bobby Parrish
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Ingredients

For the butternut squash soup:

  • 1 medium size butternut squash about 2 ¼ pounds
  • 1 small onion chopped
  • 1 large carrot chopped
  • 2 stalks of celery chopped
  • 3 cloves garlic minced
  • ¼ teaspoon red pepper flakes
  • 1 teaspoon apple cider vinegar
  • 1.5 tablespoons maple syrup
  • 5 fresh sage leaves finely chopped
  • 2 quarts low sodium chicken or veggie stock/broth
  • Olive oil
  • Kosher salt
  • Freshly cracked black pepper

For the spinach quinoa soup:

  • Two six ounces bags of baby spinach
  • 1/2 cup raw quinoa
  • 2 eggs
  • Juice of one lemon
  • 2 quarts water
  • Kosher salt
  • Freshly cracked black pepper
  • Olive oil

For the lentil soup:

  • 1 cup of whole lentils not split
  • 1 large carrot cut in 3 pieces
  • 5 whole cloves of garlic
  • 1 small yukon gold potato peeled & halved
  • ½ teaspoon each of sweet paprika & dried thyme
  • 2 quarts water
  • 1.5 teaspoons olive oil
  • Kosher salt
  • Freshly cracked black pepper

Instructions

  1. For the butternut squash soup:
  2. Pre-heat oven to 425 degrees F. Carefully cut and peel the squash and remove the seeds. Watch the video below to see how I safely do this. Place the squash on a sheet tray and toss with a 1 tablespoon of oil, ¾ teaspoon salt, and a couple cracks of pepper. Roast for 30 minutes until nicely browned and cooked through. You may need to broil on high the last few minutes to brown the squash.
  3. While the squash is roasting, Pre-heat a soup pot over medium heat with 1 tablespoon of oil. Add the onion, carrot, celery, 1/2 teaspoon salt, and a couple cracks of pepper. Cook for 12 minutes and then add the garlic and pepper flakes, cook another 3-5 minutes or until all the veggies are soft. Add the vinegar and cook for another 1 minute. If the squash is ready, add it all to the pot, if not, turn the heat off the pot and wait for the squash.
  4. Once the squash is in the pot, add the maple syrup, sage, and chicken stock. Bring to a boil and then reduce to a simmer for 35 minutes, leaving the pot uncovered. While the soup is simmering, taste it. It will probably need a big pinch of salt. After 35 minutes, take the pot off the heat and carefully blend it up using a stick or hand blender until it is smooth and creamy. If using a blender, only fill the blender half way up, cover the lid with a towel, and be very careful while blending. If the soup is too thick, add more chicken stock. Check for seasoning and add more salt or maple syrup if needed. Serve the soup with a drizzle of extra virgin olive oil and enjoy! Even better the 2nd day.
  5. For the spinach-quinoa soup:
  6. Fill a pot with 2 quarts of water and bring to a boil. Add the spinach, 1 tablespoon of kosher salt, a few cracks of pepper, and 1.5 teaspoons oil. Reduce to a hard simmer for 20 minutes then add the quinoa and cook another 20 minutes. Turn the heat off the pot.
  7. In a small bowl, whisk the eggs together with the lemon juice. Pass the mixture through a strainer into a another small bowl. Use a ladle to add a little of the hot soup to the egg mixture WHILE YOU WHISK. This is called "tempering", and will prevent the eggs from scrambling. Add a total of 1-2 cups of hot soup. Add mixture back to the pot, mix well, and check for seasoning. The soup will almost certainly need more salt and perhaps a little more lemon juice. Season accordingly and enjoy.
  8. For the lentil Soup:
  9. Bring 2 quarts of water to a boil and add all the ingredients along with 1 tablespoon of salt and a few cracks of pepper. Lower to heat to a hard simmer and cook for 30 minutes. Taste the broth after 20 minutes and add enough salt to taste. Remove the garlic, potato, carrots and place them in a medium size bowl along with some of the broth. Use a stick blender to puree the veggies until they are smooth and add back to the pot. You can also do this in a blender. Still well and check for seasoning one last time. Serve and enjoy.
  10. One serving is 1 ¼ liquid cup. All soups will keep in the fridge for 5 days or can be frozen for 2-3 months.

Recipe Notes

Macros per serving of butternut squash soup:
157 calories
4.6 grams of fat
25 grams of carbs
3.5 grams of protein
6.8 grams of fiber

Macros per serving of spinach quinoa soup:
49 calories
3.6 grams of fat
11.1 grams of carbs
5.3 grams of protein
2.3 grams of fiber

Macros per serving of lentil soup:
137 calories
1.5 grams of fat
23.5 grams of carbs
8.5 grams of protein
4.1 grams of fiber

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