Soup Time!

Every year I look forward to the arrival of the cool fall days so that I can make a BIG pot of soup!  Making soup is one of my favorite things, for many reasons:  it’s really easy, I get to be creative with whatever is in the frig and pantry, it’s delicious, and very nutritious, and….. because I make a BIG pot of soup, there’s always leftovers!

Carrot Soup with Cilantro




Though this soup doesn’t have squash in it, it looks and tastes like the perfect fall soup.  It’s a carrot and sweet potato soup shared by my friend, Geri, from the cookbook, Vegetarian Times Complete Cookbook, by Lucy Moll.

Carrot Soup with Cilantro (serves 6)

  • 1 tablespoon unsalted vegan butter, or high-heat oil
  • 1/2 teaspoon fennel seeds
  • 1 apple, peeled, cored and diced
  • 1 1/2 pounds carrots, sliced
  • 1/2 pound sweet potatoes, peeled and cubed
  • 2 tablespoons brown basmati rice or regular long-grain rice
  • 1/4 teaspoon turmeric or curry powder (I put in both!)
  • 5 1/2 cups vegetable stock or water
  • 1 bay leaf
  • Salt and freshly ground black pepper to taste
  • Fresh lemon juice to taste (optional)
  • 2 tablespoons minced fresh cilantro or fresh parsley

In a large pot, heat 1/2 tablespoon butter or oil over medium heat.  Toast the fennel seeds until slightly darkened, about 2-3 minutes.  Add the apple, carrots, and sweet potatoes, and cook 5 minutes, stirring occasionally.  Add the rice, turmeric or curry powder, vegetable stock or water, and bay leaf.  Bring to a boil, lower the heat, cover and simmer until the rice and vegetables are tender, about 30 minutes.  Remove and discard bay leaf.

Let cool some, and then transfer mixture, in manageable batches, to a food processor or blender, and blend until smooth.  Return the pureed soup to the pot.  Simmer 5 minutes.  Season with salt, pepper, and lemon juice, if desired.

To serve, drizzle the soup with the remaining melted butter or oil and sprinkle with cilantro or fresh parsley.

Pumpkin Soup (serves 4-6)

  • 1 tablespoon olive oil
  • 1 cup finely chopped onion
  • 1 clove garlic, finely chopped
  • 1 medium-sized leek, white parts only, chopped
  • 1 cup chopped apple or pear
  • 3 tablespoons sugar
  • 3/4 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground nutmeg
  • 1/2 teaspoon salt, plus more to taste
  • 1  (15-oz) can low-sodium vegetable broth
  • 2 cups water
  • About 30 oz. pumpkin puree (either from your own pumpkins or cans)
  • 1/2 cup coconut milk
  • 1/2 cup almond or soy milk
  • Ground pepper to taste
  • Cayenne, and dill or parsley  for garnishing

In a medium-large stock pot, heat the oil over medium heat.  Add the onion and garlic, and cook for 3-4 minutes, or until the onion is translucent.  Add the leek, apple, sugar, spices and salt, and cook for 1-2 minutes, stirring constantly, until the leek is softened.  Add the vegetable broth and water.  Bring the mixture to a boil and then turn down to a simmer for about 15-20 minutes, or until the apple pieces are very tender.

Stir in the pumpkin puree.  Working in batches, puree the mixture in a blender until smooth, adding a bit of the coconut milk and almond milk to each batch until all has been added.  Return the soup to the pot and heat over low heat, stirring constantly, to desired temperature.  Add salt and pepper to taste.  Garnish with a sprinkle of cayenne pepper and fresh herbs of your choice.

I hope you enjoy these fall soup recipes.   If you’re like me, you’ll probably double the recipes so you’ll have soup for days!

Coming soon is a recipe for Rooibos Butternut “Pizzettas”, a very simple and delicious way to roast squash rounds and serve as a fun fall appetizer.

Until then….. JOYFUL EATING!


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