Blog Nutrition Recipes Autumn Soup Ingredients: 6 Pantry Staples For A Hearty Bowl

Autumn Soup Ingredients: 6 Pantry Staples For A Hearty Bowl

Fall is known for chilly weather, cozy sweaters, and best of all – soup season! There’s nothing quite like a bowl of warm soup to take an autumn day chill off. But before you head to the store to stock up on ingredients, check your pantry – you might already have everything you need! There are many fall soup recipes you can count on, but we’re going to focus on 6 key ingredients that will give your soup a hearty, comforting flavor. And the best part is, these 6 pantry staples are probably already in your kitchen! Feel free to experiment with different combinations and quantities to find what you like best.

BetterMe

1. Autumn Vegetables

Autumn is the perfect time to enjoy an abundance of fresh, seasonal produce. There are so many delicious fruits and vegetables in season during autumn, it’s hard to know where to start! Here are just a few of the wonderful autumn vegetables you should consider adding to your soup:

  • Sweet potatoes: these starchy tubers are not only sweet, but they’re also loaded with nutrients like vitamin A, potassium, and fiber (9). 
  • Carrots: another great source of Vitamin A, carrots are also full of antioxidants and beta-carotene (6). They give soups a lovely sweetness and color.
  • Squash: a cousin to fall’s other favorite vegetable, pumpkins, squash is a great addition to soups. Its creamy texture and mild flavor make it a perfect soup ingredient.
  • Celery: this humble vegetable is often used as a soup base or flavoring agent. It’s a great source of vitamins and minerals, including potassium and folate (1).
  • Onion: an essential ingredient in many soups, providing both flavor and depth. They can be cooked in a variety of ways to achieve different results – sautéed onions will be sweet and mild, whole roasted onions will be rich and savory. Regardless of how you cook them, onions are a great way to add flavor to your soup.
  • Garlic: a flavorful addition to soups. It’s also loaded with health benefits – garlic is known to boost immunity, fight off colds and flu, and even lower cholesterol (8). 
  • Mushrooms: the star ingredient in many hearty soups, mushrooms add a rich, earthy flavor. They’re also a good source of B vitamins and antioxidants (2).
See also
Red Lentils Facts, Calories, Health Benefits And Side Effects

autumn soup

2. Wild Rice (Or Another Type Of Rice)

Wild rice is a nutritious grain that can be enjoyed as part of a healthy diet. It has a nutty, earthy flavor that is slightly chewy in texture and pairs well with other grains, vegetables, and meats. In this case, we’re using it to give our soup a heartier texture and flavor. We’re also taking advantage of it’s rich nutrient profile (7), which includes: 

  • Fiber: Wild rice is a good  source of dietary fiber. It contains both soluble and insoluble fibers, which can help to regulate digestion and bowel movements.
  • Protein: Wild rice is a good source of protein. It is rich in the amino acids lysine and arginine, which are essential for muscle growth and repair.
  • Vitamins and Minerals: Wild rice is a good source of vitamins and minerals, including vitamin B6, iron, magnesium, phosphorus, and potassium.
  • Antioxidants: Wild rice is a good source of antioxidants. Specifically, it contains phenolic compounds (such as ferulic acid and catechins) and carotenoids (such as beta-carotene), which can help to protect cells from damage.

While 100% wild rice is perfect for this recipe, feel free to substitute it with another type of rice, such as brown rice or basmati rice. Note that cooking times may vary depending on the type of rice used.

Read More: Homemade White Bean Soup Recipe – How To Make A Delicious Soup From Scratch

3. Chicken (Or Vegetable) Stock

Stock is a key ingredient in many soups and stews. It adds flavor, body, and depth to a dish. In this recipe, we’re using chicken stock to give our soup a rich, savory flavor. You can use store-bought chicken stock, or you can make your own. Homemade chicken stock is relatively easy to make and only requires a few ingredients:

  • Chicken bones
  • Vegetables (such as carrots, celery, and onions)
  • Water
  • Herbs (such as parsley, thyme, and bay leaves)

If you’re vegetarian or vegan, you can substitute chicken stock for vegetable stock. This will change the flavor of the soup slightly, but it will still be delicious.

See also
Healthy Beets Recipe: Fun And Colorful Beet Recipes You Are Bound To Love

BetterMe

4. Spices And Herbs

The spices and herbs you use in your soup will depend on your personal preferences. One herb stands out for this particular recipe: bay leaves. Bay leaves are often used in soups and stews, as they add a subtle flavor that enhances other ingredients.

In this recipe, we’re also using parsley for garnish, which adds a bright pop of color. Other popular soup spices and herbs include:

  • Salt: used to flavor and season soup.
  • Pepper: used to flavor and season soup.
  • Oregano: adds a slightly bitter, herbaceous flavor.
  • Thyme: adds a woodsy, earthy flavor.
  • Rosemary: adds a piney, citrusy flavor.

5. Heavy Cream/Cream Sauce/Coconut Milk

The consistency of a great fall soup should be creamy and smooth, which is why we’ve added heavy cream (or a cream sauce/coconut milk) to this recipe. Heavy cream is a type of milk with a high fat content (at least 36%). This makes it ideal for soups, as it gives the soup a rich, velvety texture.

Coconut milk is a good vegan alternative to heavy cream. It has a similar consistency and can be used in the same way. If you’re looking for a lower-fat option, you can use skim milk or low-fat cream. Note that these options will change the texture and flavor of the soup slightly.

You can also make your own cream sauce using milk and butter roux/thickened flour. This is a good option if you’re looking for a healthier alternative to heavy cream. To make a cream sauce, simply whisk milk and flour together in a pot over medium heat until the mixture thickens. After this, add the butter and continue to whisk until it’s fully incorporated.

autumn soup

6. Greens

Fresh greens give soup a boost of flavor, color, and nutrients. In this recipe, we’ve used kale, but you can use any type of green leafy vegetable, such as spinach or chard. If you’re using fresh greens, make sure to wash them thoroughly and remove any tough stems before adding them to the soup.

You can also use frozen greens, which are a convenient and budget-friendly option. Simply add them to the soup at the end of cooking, and they’ll be thawed and ready to eat in no time.

See also
Greek Salad Skewers Recipe

BetterMe is your fast-track ticket to a long-lasting weight loss! Tailor your fitness journey and maximize your results with just a couple of swipes!

Autumn Wild Rice Soup Recipe (5)

Fresh seasonal vegetables, hearty wild rice, and creamy coconut milk come together in this delicious autumn soup recipe. It’s the perfect meal for chilly fall days!

Ingredients:

  • 6 cups vegetable stock (or chicken stock)
  • 1 cup uncooked wild rice*
  • 8 ounces baby bella mushrooms, sliced
  • 4 cloves garlic, minced
  • 2 medium carrots, diced
  • 2 ribs celery, diced
  • 1 large (about 1 pound) sweet potato, peeled and diced
  • 1 small white onion, peeled and diced
  • 1 bay leaf
  • 1 1/2 tablespoon Old Bay seasoning
  • 1 (14-ounce) can unsweetened coconut milk (or see cream sauce option below*)
  • 2 large handfuls of kale, roughly chopped with thick stems removed
  • fine sea salt and freshly-cracked black pepper

Instructions:

  1. In a large stockpot over medium heat, bring the vegetable stock to a simmer.
  2. Add the wild rice, mushrooms, garlic, carrots, celery, sweet potato, onion, bay leaf, and Old Bay seasoning. 
  3. Stir well and continue to cook over medium heat for 20 minutes, or until the vegetables are tender and the wild rice is cooked through.
  4. Remove the bay leaf and add the coconut milk (or cream sauce – see below*). Stir well and continue to cook for 5 minutes, or until heated through.
  5. Add the kale and cook for 2-3 minutes, or until wilted. Season with salt and pepper to taste. Serve hot with crusty bread on the side.

Cream Sauce Option: If you’re looking for a lower-fat alternative to coconut milk, you can make your own cream sauce using milk and butter roux/thickened flour. This is a good option if you’re looking for a healthier alternative to heavy cream. 

To make a cream sauce:

  1. Simply whisk milk and flour together in a pot over medium heat until the mixture thickens. 
  2. Then, add the butter and continue to whisk until it’s fully incorporated. You can use this cream sauce in place of the coconut milk in the recipe above.

Wild Rice Note: Wild rice is a type of grass that is native to North America. It’s not actually a rice, but rather a seed of a grass plant. It has a chewy texture and nutty flavor. Wild rice is available in most supermarkets, either in the rice aisle or in the natural/organic foods section. If you can’t find wild rice, you can substitute it with brown rice, quinoa, or barley.

See also
Sabudana Benefits, Flavor, Nutrition, And Recipe Ideas

Instant Pot Note: To make this soup in an Instant Pot:

  1. Combine the base ingredients (vegetable stock, wild rice, mushrooms, garlic, carrots, celery, sweet potato, onion, bay leaf, and Old Bay seasoning) in the pot. 
  2. Stir briefly to combine before sealing the lid and cooking on high pressure for 20 minutes. 
  3. When the cooking time is up, let the pressure release naturally for 10 minutes before opening the valve to release any remaining steam.
  4. Remove the bay leaf and add the coconut milk (or cream sauce – see below*). Stir well and continue to cook for 5 minutes, or until heated through.
  5. Add the kale and cook for 2-3 minutes, or until wilted. Season with salt and pepper to taste.

autumn soup

Other Fall Soup Recipes

While the wild rice soup recipe above is one of our favorites, there are plenty of other delicious fall soup recipes to choose from. Here are a few of our other favorites:

Autumn Squash Soup (4)

If you’ve been wondering how to make autumn soup, or what does autumn squash soup taste like, this recipe is for you! Sweet roasted butternut pairs with curry powder and creamy coconut milk for a soup that’s both flavorful and comforting.

Ingredients:

  • 2 lb. butternut squash, peeled and chopped
  • 3 tbsp. melted coconut oil
  • 1 red onion, quartered
  • 2 large carrots, roughly chopped
  • 3 cloves garlic
  • Kosher salt
  • Freshly ground black pepper
  • 2 tbsp. curry powder
  • 4 c. low-sodium vegetable broth, warmed
  • 1/2 c. coconut milk
  • 1/4 c. toasted peanuts, roughly chopped
  • Freshly chopped cilantro, for garnish

Instructions:

  1. Preheat the oven to 375°F.
  2. In a large bowl, toss butternut squash, coconut oil, red onion, carrots, garlic, 1 teaspoon salt, and pepper. 
  3. Spread mixture onto a baking sheet and roast until the vegetables are fork-tender and slightly charred around the edges, about 30 minutes.
  4. Place roasted vegetables into a blender (or use an immersion blender) with curry powder, vegetable broth, coconut milk, and peanuts. 
  5. Puree until completely smooth. 
  6. Season soup to taste with salt and pepper.
  7. To serve, ladle soup into bowls and garnish with cilantro.
See also
Healthy Dairy Free Carrot Cake: A Delicious Option For The Lactose Intolerant

Read More: The Best Low Cholesterol Soups To Make This Winter

autumn soup

Chickpea And Kale Soup (3)

The earthy flavors of kale and chickpeas are a match made in heaven, and they come together perfectly in this hearty fall soup recipe. This soup is also overflowing with healthy ingredients like carrots, celery, and onion, making it a great option if you’re looking for a nutritious meal.

Ingredients:

  • 1 tbsp. olive oil
  • 6 cloves garlic, crushed with press
  • 1 tbsp. finely grated lemon zest
  • 1/4 tsp. to 1/2 tsp red pepper flakes
  • 1/2 tsp. fennel seeds, coarsely crushed
  • 1 14-oz can tomato puree
  • 1 bunch Tuscan kale, stems and tough ribs removed, leaves coarsely chopped (about 13 cups)
  • 1 15.5-ounce can chickpeas, drained and rinsed
  • 1/2 c. grated Pecorino Romano cheese
  • Lemon wedges, for serving

Instructions:

  1. In a large Dutch oven or other heavy pot, heat oil over medium-high. 
  2. Add garlic, lemon zest, red pepper flakes, and fennel seeds and cook until fragrant, about 1 minute.
  3. Stir in tomato puree and bring to a boil. Stir in kale, chickpeas, and 2 cups of water. 
  4. Bring to a simmer and cook until kale is tender and chickpeas are heated through, about 15 minutes.
  5. To serve, ladle soup into bowls and top with cheese. Serve with lemon wedges for squeezing over soup.

If you’ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. Our app will help you restructure your habits, remold your life and crank up your fitness results!

The Bottom Line

Fall is the perfect time to cozy up with a bowl of soup, and there’s no need to spend a fortune on ingredients! With just 6 pantry staples, you can make a delicious and hearty autumn soup that will keep you warm all season long. So what are you waiting for? Get cooking!

BetterMe

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. A Review of the Antioxidant Activity of Celery (Apium graveolens L) (2017, nih.gov)
  2. Bioactivities and Health Benefits of Mushrooms Mainly from China (2016, nih.gov)
  3. Chickpea and Kale Soup (2019, goodhousekeeping.com)
  4. COZY AUTUMN WILD RICE SOUP (2020, gimmesomeoven.com)
  5. Curried Butternut Squash Soup (2021, delish.com)
  6. Chemical composition, functional properties and processing of carrot—a review (2012, nih.gov)
  7. Nutritional constituents and health benefits of wild rice (Zizania spp.) (2014, nih.gov)
  8. Potential Health Benefit of Garlic Based on Human Intervention Studies: A Brief Overview (2020, nih.gov)
  9. Sweet potato: a review of its past, present, and future role in human nutrition (2007, nih.gov)
Get started