Soup Season
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soup
The sudden drop in temperature as we move through Autumn calls for a kick of heat. So what better way to enjoy a cozy night in than with a hot bowl of soup to warm you up. Here are some of our favourite homemade soup recipes to keep you warm in Autumn 2023 so far.
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1. Pumpkin Soup
Ingredients
2 tbsp olive oil
2 onions, finely chopped
1kg pumpkin or squash (try kabocha), peeled, deseeded and chopped into chunks
700ml vegetable stock or chicken stock
150ml double cream
For the croutons
2 tbsp olive oil
4 slices wholemeal seeded bread, crusts removed
handful pumpkin seeds
Benefits
- They’re rich in vitamin A, pumpkins also lower your risk for certain types of cancer, including prostate and lung cancer.
- Pumpkin soup is not only a wonderful option for anyone fighting indigestion and stomach infections.
- Pumpkin is rich in potassium, which research suggests may help decrease blood pressure. In addition, pumpkin contains antioxidants, like vitamin C, which help promote healthy skin.
- hey are rich in carotenoids, especially in lutein, alpha-carotene and beta-carotene, along with other vitamins and minerals.
- It’s full of the antioxidants, Vitamin A and Vitamin C, that both help to soften and soothe dry skin.
![](https://www.carbonmagazine.co.uk/wp-content/uploads/2023/11/Cream-of-Chestnut-Soup-1024x538.jpg)
2. Chestnut, pancetta, and rosemary soup
Ingredients
125 grams butter
150 grams pancetta (or streaky bacon chopped)
1 carrot (peeled and chopped)
2 onions (finely chopped)
1 tin chestnuts (drained and rinsed – 750g tin)
1 tablespoon fresh rosemary (chopped)
2 bay leaves
2 cloves garlic (roughly chopped)
2 sprigs fresh rosemary (for garnish)
Benefits
- Chestnuts are high in fiber, which offers various benefits for your health
- It aids digestion, nourishes your beneficial gut bacteria, aids in the production of short-chain fatty acids, and may help with weight management.
- Rosemary has significant antimicrobial, anti-inflammatory, anti-oxidant, anti-apoptotic, anti-tumorigenic, antinociceptive, and neuroprotective properties.
- Offering a good amount of dietary protein, pancetta is rich in B vitamins and minerals like phosphorus and selenium. It has lower fat contents than other bacon products.
![](https://www.carbonmagazine.co.uk/wp-content/uploads/2023/11/lentil-soup-good-size.jpg)
3. Lentil Soup
Ingredients
2l vegetable or ham stock
150g red lentils
6 carrots, finely chopped
2 medium leeks, sliced (about 300g)
small handful of chopped parsley, to serve
Benefits
- Lentils have plenty of folate, iron and vitamin B1, which also support your heart health.
- Reduces risk of certain chronic diseases.
- Support the digestive system.
- Lentils are good for your bones.
- A ½ cup serving of cooked lentils provides about 12 grams of protein. With such high protein content, you are sure to be fuelled up all day long.
![](https://www.carbonmagazine.co.uk/wp-content/uploads/2023/10/carrot-soup.jpeg)
4. Carrot and Cauliflower Soup
Ingredients
2 tbsp olive oil, divided
1 medium yellow onion, diced
2 cloves garlic, minced
4 large carrots, chopped
½ medium head cauliflower, chopped
½ tsp ground turmeric
½ tsp ground cinnamon
4 cups low-sodium vegetable broth
¼ cup 2% fat plain Greek yogurt, divided
¼ cup dry-roasted pumpkin seeds, divided
⅛ tsp salt
Black pepper to taste
Benefits
- high in vitamin C and a good source of folate.
- fat free and cholesterol free and also is low in sodium content.
- supports vision and eye health.
- Vitamin A also regenerates damaged collagen, keeping your skin looking youthful and fresh.
- help protect your heart, skin, brain and immune system while reducing inflammation.
- Carrots are great sources of beta-carotene, which is a precursor to vitamin A and gives the vegetable its characteristic orange colour.
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5. Tomato and red pepper soup
Ingredients
2 tbsp olive oil
1 onion, finely chopped
3 cloves garlic, sliced
750g tomatoes, chopped
2 roasted red peppers from a jar, drained and chopped
500ml vegetable stock
basil, a few leaves
crusty bread, to serve
Benefits
- Rich in vitamins C and A, which provide 20% of the daily recommended value of vitamins.
- Improves bone and cardiovascular health and aid in weight loss.
- helps to control blood pressure, and keep it from getting ridiculously high or low.
- chases away free radicals that could cause cancer.
- A bowl of hot tomato soup may also soothe the throat and help clear out your airways.
By Dara Blackery