5 Nourishing, Batch-Cooking Friendly Soups for Autumn
super easy
In Chinese Medicine, Autumn is linked to the Lungs and the Large Intestine and it’s dominated by dryness, making nourishing, warming foods essential for supporting digestion and hydration during this season. Soups are particularly beneficial as they provide hydration while being easy on the digestive system. They help warm the body, support lung health, regulate bowel movement, and boost immunity with nutrient-dense ingredients… The benefits are endless and you can probably tell by now that I am indeed a huge fan of soups!
So, to help you enjoy the flavours and benefits of autumn, I’m excited to share five delicious soup recipes that you can easily incorporate into your seasonal menu!
On the menu:
Click on the photos to access a free downloadable pdf to get cooking a.s.a.p.
Bone-based broths can be found in many traditional cuisines around the world, including Vietnam, China, Japan, Russia, and Poland. It is a greatly concentrated, nutrient- dense food, rich in amino acids, vitamins, minerals, glucosamine, and collagen, supporting your joints, digestive system, hair and skin. Broths like these will take your soups and stews to a totally different level of flavour. The longer you simmer the bones, the more nutrients you get, but you can have too much of a good thing, so do not consume bone broth on a daily basis, unless it has been specifically recommended.
Although this recipe has soup in the title, I assure you, it has main course energy. The beans in this dish provide enough protein and complex carbohydrates to keep you full for several hours, making it the perfect vegetarian lunch. However, you can add diced chorizo for a real farmers’ feast. Serve with a dollop of sour cream. And why not whip up a quesadilla with cheese and guacamole to go alongside?
Butternut Squash & Sweet Potato Soup:
This delectable soup is a great one for batch cooking. Every time you heat a portion, you can enjoy the gorgeous aroma all over again. I like to batch cook the toasted seeds, too! Coconut oil is a healthy fat, which means that in recipes like this, you can better absorb the goodness of the squash and sweet potato, especially carotenoids – the precursors to vitamin A. The addition of lentils make the soup filling and substantial, without leaving you feeling bloated afterwards.
Carrot Soup with Coriander Pesto:
This creamy, fragrant, and light soup is complemented perfectly by the zesty coriander in the pesto. Carrots are packed with carotenoids (precursors to vitamin A). To make the most of them, you also need to consume healthy fats, so don’t be shy with coconut oil or ghee. I also recommend sourcing organic carrots to avoid chemicals. If you’re craving something refreshing, adding a little grated ginger with the onions and garlic, makes a huge difference. Or for a little crunch, why not scatter a few roasted pistachios or croutons on top?
Mexican Soup:
This soup is a no side-dish. Packed with vegetables and meat, olive oil and avocado, it is bound to keep you feeling full and satisfied. This recipe is especially rich in lycopene and beta-carotene, two important antioxidants, as well as zinc and magnesium. For vegetarians, replace chicken with soaked and rinsed red lentils. Adjust the spice-level to suit you, and enjoy it as a hearty lunch, or to warm you up on a chilly day.
Enjoy the season’s flavours and stay warm!
Best wishes
Emilia Skrzypek
Holistic Nutritional Therapist