Autumn Soup Recipes

Spicy Lentil Soup

Lentils are a great source of fiber, protein, folate, and iron. The fiber in lentil soup helps with the digestive system and the folate aids in metabolism and the nervous system. This fiery soup that revolutionizes how we get in our liquid protein, makes it perfect for vegans and vegetarians.


  • 2 tbsp olive oil
  • 2 red onions, finely chopped
  • 2 garlic cloves, crushed
  • ¼ tsp hot chili powder
  • 1 butternut squash, peeled and cut into 2cm pieces
  • 1 bunch of silverbeet
  • 100g red lentils
  • 1l hot vegetable stock or hot water
  • 1 small bunch coriander, leaves chopped, plus extra to serve


  • Heat the oil in a large flameproof casserole dish or saucepan over a medium-high heat. Fry the onions until they are softened and just caramelised. Add the garlic, chilli and cook for 1 min more.
  • Stir in the squash and lentils. Pour over the vegetable stock or hot water and season to taste. Bring to the boil, then reduce the heat to a simmer and cook, covered, for 20 mins or until the squash is soft. Blitz the soup with a stick blender until smooth.
  • Stir in the silverbeet and cook for another 5 minutes.  Ladle the soup into bowls and top with coriander leaver.


Tomato Soup

Highly nutritious and rich in antioxidants, it keeps you hydrated, is easy to prepare, freezes well and is inexpensive. Lycopene found in tomato soup plays an important role in regulating bone metabolism by increasing bone mineral density, thus helpa in fighting osteoporosis.


  • 1 tbsp olive oil
  • 1 medium red onion, chopped
  • 2 garlic cloves, crushed
  • 1 celery stalk, chopped
  • 1 large zucchini,  sliced
1 large red capsicum, chopped
1 cup baby spinach
  • 1 litre vegetable stock or water
  • 575g jar napoletana pasta sauce


  • Heat oil in a large saucepan over medium-high heat. Add onion, garlic and celery. Cook, stirring, for 3 to 5 minutes or until onion has softened. Add zucchini and capsicum. Cook, stirring occasionally, for 4 to 5 minutes or until vegetables start to soften.
  • Add stock or water and sauce. Cover. Bring to the boil. Reduce heat to low. Simmer for 10 minutes or until vegetables are just tender. Stir in spinach.


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