Ah, fall. The temperature has finally cooled down enough outside to warrant warming up inside with a big bowl of soup. Below, food bloggers and nutrition experts have shared their favorite healthy soup recipes that incorporate the rich flavors of autumn. Click on a soup name to see the recipe:
Black Bean and Butternut Soup, from Sara Forte, co-author of the whole food-focused blog Sprouted Kitchen and the cookbook of the same name.
Servings: 4 to 6
• 1 tablespoon coconut or extra virgin olive oil
• 1 medium yellow onion, chopped
• 3 cloves garlic, chopped
• 1/2 a small head of cabbage, chopped (heaping 2 cups)
• 3 cups butternut squash, cubed (sweet potato can work as a substitute)
• 3 cups low sodium vegetable broth
• 1 teaspoon cumin
• 1 teaspoon cocoa powder
• 1 pinch of chipotle powder or cayenne pepper
• 2 cups cooked black beans (or about one can, rinsed and drained)
• salt to taste
• avocado, for garnish
• cilantro, for garnish Tortilla Crispies:
• 3 corn tortillas
• 1 scant teaspoon extra virgin olive oil
• 1/2 teaspoon sea salt In a heavy bottomed pot, warm the coconut oil over medium heat. Add the chopped onion and saute until it’s just beginning to brown, about 6 to 8 minutes. Add the garlic, cabbage, squash and broth. Turn the heat down to a gentle simmer, cover the pot and cook the vegetables for about 15 to 20 minutes.
Add the spices and beans, and stir. Let everything continue to cook another 10 minutes for the flavors to blend. Add salt to taste. “At this point, I did a few pulses with my immersion blender through the soup, because I wanted to thicken up the broth a bit,” Forte writes on her blog. “This is optional, but makes it seem a bit thicker. You could, alternatively, run just a bit of the soup through a blender or food processor, and add it back in to the pot. Or a sprinkle of cornmeal will help thicken it as well.
For the tortilla crispies, preheat the oven to 375 F. Stack them and slice into thin matchsticks. Spread on a baking sheet, drizzle with the oil, sprinkle the salt and toss gently to coat. Spread them in a single layer on the baking sheet, and bake for about 10 to 15 minutes until they are light brown and crispy. Give the pan a shake halfway through.
Garnish the soup with some diced avocado, a handful of chopped cilantro and some of the tortilla crispies. “A sprinkle of goat cheese would be quite nice as well,” Forte adds.
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"About 30 Minutes" Chickpea and Pasta Soup with Rosemary, from Betty Rosbottom, author of many cookbooks, including "Sunday Soup," from which this recipe is adapted.
• 1 cup chopped leeks, white and light green parts only (1 to 2 medium leeks)
• 1 medium carrot, peeled and sliced
• 3 teaspoons kosher salt, divided, plus more if needed
• 1 bay leaf, broken in half
• 1 thyme sprig or 1/2 teaspoon dried thyme leaves
• 1 14 1/2-ounce can diced canned tomatoes and their juices
• 1 15 1/2-ounce can chickpeas, drained and rinsed
• 1 cup small, short dried pasta, such as tubetti, ditalini or mini penne
• 2 teaspoons fresh rosemary, chopped
• 3 ounces (about 3 cups) baby spinach leaves
• 1 3-to 4-ounce piece of Parmesan cheese, preferably Parmigiano Reggiano, at room temperature so that it will be easy to shave In a medium, heavy pot set over high heat, add the leeks, carrot, 2 teaspoons of salt, bay leaf, thyme sprig or dried thyme, tomatoes and 4 cups of water. Bring mixture to a boil, and then the lower heat and simmer for 10 minutes. Strain stock into a large bowl, pressing down on the vegetables to extract as much liquid as possible, and return stock to pot (discard vegetables in strainer). You should get about 4 cups. If not, add water to equal this amount.
Puree 1/2 cup of the chickpeas with 1/4 cup of water in a food processor or blender. Add the pureed and the whole chickpeas, pasta, chopped rosemary and the remaining 1 teaspoon salt to the strained stock. Bring mixture to a simmer and cook, stirring occasionally, until pasta is al dente, for 6 to 8 minutes or longer, according to package directions. (If soup starts to cook down too much, add 1 to 1 1/2 cups additional water and return to a simmer again.) Add the spinach, and cook 1 minute more or until wilted. Taste the soup and season with salt, if needed.