Comforting Autumn Vegetable Soup (Vegan or Paleo)
Recipe Key
This Comforting Autumn Vegetable Soup is made with butternut squash, sweet potatoes, mushrooms, zucchini and greens simmered in a deliciously rich broth. It can be made with chicken or hearty white beans, they are both fabulous.
Are you ready for a warm comforting bowl of soup?
This is one of my favorite soups to make this time of year. The reason this soup is so comforting is the butternut squash and sweet potatoes provide healthy carbs which increase production of serotonin, our body’s “feel-good” chemical. These are good complex carbs rich in vitamins A and C, a variety of B vitamins, potassium and magnesium so you’ll you get a lot of good nutrition with a nice sweet taste.
The richly flavored broth is seasoned with garlic, ginger, bay leaves, and thyme and oregano which I’m thrilled is still have growing on my porch.
Mushrooms give the soup an earthy, slightly woodsy, meaty flavor and umami taste that spreads across the tongue and lingers in your mouth. It’s so good!
This soup is versatile and can be made with either chicken breasts or hearty cannellini beans, or you can use both. It’s the perfect soup for vegans or people on a paleo diet. I have made it both ways.
Autumn Vegetable Soup Ingredients and Substitutions
Before we get to the recipe, here are a few notes about the nutritionally packed ingredients and substitutions if you need them.
Butternut Squash has a lot of powerful antioxidants, including vitamin C, vitamin E and beta-carotene. Antioxidants help prevent or slow cellular damage and reduce inflammation, This low-calorie, fiber-rich vegetable makes you feel satisfied. You can substitute any winter squash or use more sweet potatoes.
Sweet Potatoes – Just one sweet potato gives you 400% of the vitamin A you need each day. This helps keep your eyes healthy as well as your immune system, your body’s defense against germs. You can substitute white potatoes or use more butternut squash.
Onions are a sulfur rich vegetable with medicinal properties used in many cultures for healing and maintaining vibrant health. Read more about sulfur rich vegetables here.
Garlic works as an anti-inflammatory and improves heart health. I like fresh garlic but you can use garlic powder.
Ginger is an ancient spice that is a digestive-aid, fights cramps, relieves tummy pain, nausea and diarrhea, soothes sore muscles, and calms irritated skin. Read about the amazing benefits of ginger. I love fresh ginger but you can use ginger powder.
Carrots are loaded with vitamin A and beta-carotene which help your immune system. Carrots have calcium and vitamin K, both of which are important for bone health.
Celery is very alkaline and reduces acids in your system.
Zucchini is rich in vitamin B6 which plays an important role in mood regulation. It gives the soup a nice fresh flavor.
Spinach is a dark leafy green that offers an abundance of vitamins, as well as beneficial plant phytochemicals. I use baby spinach because it’s easy and tastes good. Kale can also be used. If using kale leaves be sure to remove the ribs and cook a little longer than the spinach until softened.
Bay leaf, oregano and thyme – I use fresh herbs when available but dried work just fine.
Broth – Use vegetable or chicken. A good stock gives the soup a lot of flavor. Here is a recipe for homemade chicken broth or homemade vegetable broth. A good store bought broth is fine too.
Chicken Breast or Cannellini Beans are both good. The chicken has more protein but the beans have more fiber. You could even use a little bit of each.
I know it looks like a lot of ingredients but the recipe makes quite a bit, 6 large servings and can be frozen. Everything is available in your supermarket.
Having a soup on hand provides an almost instant healthy meal or snack available to grab and heat up.
I love eating this soup for breakfast. It’s rich in vitamins and minerals that support our body’s overall health. I started eating soup for breakfast while traveling in Asia. Steaming cauldrons of soup are served in every hotel and guest house. It is a common part of bustling morning markets and street fare.
It’s also great for lunch when you’re busy. Just heat and serve.
Frequently Asked Questions
How long does Autumn Vegetable Soup last?
When stored in an airtight container in the fridge, this Autumn Vegetable Soup will stay fresh for 4-5 days. In fact, it often tastes even better the next day as the flavors come together.
Can I freeze this soup?
This soup freezes very well and will last for up to 3 months making it perfect to prepare ahead of time for quick easy meals. I save 32 ounce yogurt containers and use them to freeze soups and stock. When ready to eat, run it under hot water for a few minutes to let it begin to thaw. It will then slide out of the container into a pot easily. Heat on medium low to quickly defrost.
Do I have to peel the butternut squash and sweet potatoes?
Yes, you’ll want to make sure to peel both of them before adding to this soup, if not the skins come off and don’t have a good texture. Some grocery stores have pre-peeled cubes of butternut squash in the produce section to make things easy.
Do I have to measure the vegetables exactly?
No, definitely not. If your sweet potato is a bit more than 2 cups, put it all in, no problem. If your zucchini is a little less than 1 1/2 cups that’s fine too. The exact amounts in the recipe are only guidelines. anything close will do.
What if my soup is too thick or thin?
If your soup is too thick add more stock. If it’s too thin scoop out a little bit of the broth.
If you like this recipe, try these other delicious, cozy, comforting soups:
Soothing Carrot Ginger Turmeric Soup
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PrintComforting Autumn Vegetable Soup (Vegan or Paleo)
This soup is made with butternut squash, sweet potatoes, mushrooms, zucchini and greens simmered in a deliciously rich broth. You can make it with either chicken or hearty white beans, they are both fabulous.
- Prep Time: 30 minutes
- Total Time: 30 minutes
- Yield: 6 servings 1x
- Category: Soup
- Method: Simmer
- Cuisine: Paleo, Vegan, Gluten Free, Dairy Free
Ingredients
- 2 Tablespoons olive oil
- 1 large onion, peeled and diced
- 3/4 cup carrots, thinly sliced (2 medium carrots)
- 1 cup celery, thinly sliced (2 ribs celery)
- 1 teaspoon sea salt divided
- 4 cloves garlic, minced
- 1/2 Tablespoon fresh ginger, minced
- 8 ounces baby bella mushrooms, sliced (2 ½ cups)
- 2 cups sweet potatoes, peeled and cut into large chunks (1 large )
- 2 cups butternut squash, cut into chunks
- 1 bay leaf
- 2 sprigs fresh thyme or 1 teaspoon dried
- 2 sprigs fresh oregano or 1 teaspoon dried
- 6 cups chicken, (homemade) or vegetable broth
- 1 1/2 cups zucchini cut into chunks
- 3/4 pound chicken breast cut into chunks or 15 ounces canned cannellini beans, rinsed and drained
- 4 cups spinach or kale roughly chopped*
- Freshly ground black pepper
Instructions
- Heat olive oil in a large stockpot over medium-low heat. Add onion, carrots and celery. Sprinkle with 1/2 teaspoon salt and sauté for 5 minutes, stirring occasionally, until soft and translucent.
- Stir in the garlic and ginger, cook for an additional minute, stirring occasionally, until fragrant.
- Add in the mushrooms. Sauté 3-4 minutes until they begin to soften.
- Add broth, sweet potatoes, butternut squash, bay leaf, thyme and oregano.
- Raise the heat to high, cooking until the soup reaches a simmer. Then reduce heat to medium-low and simmer for 10 minutes, or until sweet potatoes are just getting tender (don’t let them get too soft), stirring occasionally.
- Add the zucchini and chicken or beans to the soup and stir to combine. Cook 5 minutes until chicken is no longer pink and zucchini is tender.
- Add spinach and simmer 1-2 minutes until wilted.*
- Add additional salt to taste, I usually add another 1/2 teaspoon.
- Add fresh pepper to taste.
- Serve warm with a drizzle of olive oil and a sprinkle of fresh thyme and oregano if desired.
Notes
If using kale instead of spinach, remove stems and cook 3-4 minutes until softened.
Nutrition information is with chicken.