3 Soup Recipes to Warm Up Your Autumn

beet-soup1-1024x768With summer securely in our rearview mirrors, it’s time to start preparing for cooler temperatures. Get out your jackets and scarves, but what about when you’re home?

Soup! Whether you are battling one of those transitional season colds or just want an easy to warm you up as you watch the leaves fall outside. Soups are a simple and quick thing to make in the kitchen, and so easy to turn into your own recipes. And if you don’t finish all of it in one sitting you can always freeze the rest in a ziplock bag to be warmed up later.

Here are three of my favorite soup recipes, perfect for the fall season. Better yet, all of them can be made in 30 minutes or less for those that are always on the go.

1. Beet Fennel Soup

Ingredients:

  • beet – 3 medium (about 3 cups)
  • garlic – 1 clove
  • ginger – 1 thumb-sized piece
  • fennel – 1 bulb
  • kombu – 2 strips
  • caraway seeds – 1 tsp
  • cumin – 1/2 tsp
  • tarragon – 1 tsp
  • ginger powder – 1/2 tsp
  • fennel powder – 1/2 tsp
  • onion – 1 medium (1 cup chopped)
  • chicken stock – 1 quart (may substitute vegetable)
  • ghee – 1 tbsp
  • coconut milk – 1/2 cup (may use soy milk or regular milk)
  • salt and pepper

Instructions

Scrub the beets well and then chop into 1 inch cubes. Warning – this is a messy business! While your kids might love the mess, I would avoid wearing your favorite white shirt.

Chop fennel, garlic, ginger, and onion. I am pretty rough about it. No fine dicing for me..

Put the onion, garlic and ginger in a large saucepan with the ghee (or oil) and cook on medium-high, stirring often, until the onion is transluscent.

Turn the heat down to low.

Add caraway seeds, cumin, ginger powder, fennel powder, and tarragon and mix. Simmer for a couple of minutes.

Add beets and fennel and mix to coat. Let that cook for two to three minutes.

Add chicken or vegetable stock and kombu. Turn heat up to medium-high and cover until the soup starts a low boil.

Make sure to check the soup often so you don’t burn it.

When the soup starts to boil then turn the heat down to low, cover, and cook for about a 1/2 an hour or until the beets are soft.

Take the kombu out.

With a hand blender, blend the soup until smooth.

Add coconut milk. Mix well.

Add salt and pepper to taste.

2. Butternut Squash Soup

A bowl of butternut squash soup, which is packed with vitamins, minerals and phytonutrients, most notably C and the powerhouse nutrients known as carotenoids, which protect against heart disease, make this soup incredibly good for you too.

Ingredients

  • 1 medium sized butternut squash peeled and cut into 1 inch cubes.
  • 3 1/2 cups of chicken or vegetable broth. If you make it if fresh, that is great. If not, Pacific Foods makes a nice organic one.
  • 1 piece of Khombu (optional)
  • Salt to taste

Instructions

Put the broth, khombu and cubed squash in a pot. Bring to a boil, then reduce to medium/low and let cook for 1/2 hour. Remove khombu. Blend with a hand blender until smooth. Add salt to taste.

I usually serve it with a hearty, whole-grain toast.  I like to cut it into strips for dipping. My older son was so excited he couldn’t wait for the toast to come out of the oven.

3. Creamy Dairy-Free Carrot Soup

This soup is a nutrient powerhouse that helps our family get through the colds and flus that often derail the holiday season.

The carrots are rich in Beta-Carotene which the liver converts to Vitamin A. This is important because Vitamin A helps to rid the body of the various toxins we are exposed to on a daily basis. If our livers are not functioning properly, we are more susceptible to the viruses and bacteria that make us sick. A healthy liver is needed for a healthy body, so helping it do its job is like a natural form of health insurance.

Ingredients

  • carrots – 4 cups, chopped
  • ginger – 1 thumb-sized piece
  • ghee – 1 tbsp (may use coconut oil)
  • onion – 1 large
  • apple – 1 large
  • garlic – 1 clove
  • coriander – 1 tsp
  • caraway seeds – 1 tsp
  • coconut milk – 3/4 cup
  • chicken stock – 4 cups (may substitute vegetable stock)
  • salt and pepper – to taste

Instructions 

Chop the carrots, onions, ginger, apple, and garlic.

Put the onion, garlic and ginger in a large saucepan with the ghee (or coconut oil) and cook on medium-high, stirring often, until the onion is transluscent.

Turn the heat down to low.

Add caraway seeds and coriander and mix. Simmer for a couple of minutes.

Add carrots and apple and mix to coat. Let that cook for two to three minutes.

Add chicken or vegetable stock. Turn heat up to medium-high and cover until the soup starts a low boil.

Stir every few minutes to keep it from burning.

When the soup starts to boil then turn the heat down to low, cover, and cook for about a 1/2 an hour or until the carrots are soft.

With a hand blender, blend the soup until smooth.

Add coconut milk. Mix well.

Add salt and pepper to taste.

 

Originally published on my website, Tapp’s Tips.

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About Tapp Francke Ingolia

Tapp is a registered nutrition counselor in the Greater NY area, and food & wellness blogger at www.TappsTips.com. Tapp’s mission is to help busy families, including her own, make healthy choices in a complicated world. A proud mom of two energetic boys, and self-proclaimed "food geek," Tapp loves creating, finding and sharing convenient ways to put a healthy spin on kitchen staples. For more recipes, healthy tips and nutrition guides, visit www.TappsTips.com