Healthy Fall Soups (2)

by Alexina Cather

Every year I reach out to chefs, healthy cookbook authors and culinary institutions to provide healthy The recipes need to be low-calorie, whole ingredients, and little or no unnecessary sugar and fat.

Healthy recipe by Zov Karamardian, best-selling cookbook author, chef and restaurateur (

Makes 10-12 servings

14 cups reduced-sodium chicken broth or vegetable broth, or water, plus additional, if needed
2 cups dried red lentils
1/2 cup uncooked long grain white rice
3 tablespoons olive oil
2 cups medium-diced carrots
2 cups medium-diced celery
2 cups medium-diced onions
1/2 teaspoon ground cumin, or to taste
2 teaspoons salt
1 tablespoon seasoned salt
1 tablespoon lemon pepper
Freshly ground black pepper to taste
Juice of 1 lemon
Italian parsley for garnish

In a large pot, bring the broth to boil on high heat. Add the lentils and rice; stir. Reduce the heat to medium-low and cover. Simmer 35-45 minutes.

Meanwhile, heat the olive oil in large skillet on medium-high heat. Add the carrots, celery and onions; sauté 10 minutes to soften the vegetables.

Add the cooked vegetables to the simmering broth mixture. Add the cumin, salt, seasoned salt, lemon pepper and black pepper; simmer uncovered for an additional 20 minutes. If the soup is too thick, dilute it with more broth or water. Stir in the lemon juice. Taste and adjust flavor as needed.

Ladle into soup bowls and garnish each with a sprig of Italian parsley.

Note: The soup’s flavor becomes richer if it’s prepared a day in advance, refrigerated, and reheated before serving.

Nutrition Information (per serving): 105.4 calories, 1.3g fat, 16g carbs, 3.4g fiber, 7.4g protein

Ginger Essence Chicken Soup

Healthy recipe by Russell Michel Executive Chef at the Westin La Paloma Resort & Spa in Tucson, Arizona

Makes 8 servings

6 cups low sodium chicken stock, homemade or store-bought
1/2ounce fresh ginger, peeled and sliced ¼-inch thick
1 pound skinless and boneless chicken breast, poached and julienned
1/2 pound snow peas, julienned
1 carrot, peeled and julienned
1/2 red bell pepper, julienned
2 ounces soba noodles cooked al dente
1 green onion sliced on the bias

Strain the stock if necessary and reduce it by half without adding any additional salt in order to intensify the flavor.

Add the ginger and bring to a boil over medium-high heat. Reduce the heat to medium low and allow the stock to absorb the ginger flavor for about 5 minutes, then remove the ginger. Add the chicken breast, snow peas, carrot and red pepper. Simmer for 2 minutes, then remove from the heat and add the soba noodles. Pour soup into warm bowls. Top with the green onion and serve hot. Enjoy!
Nutrition information (per serving): 143 calories, 3g fat, 12g carbs, 2g fiber, 17g protein.

Hungarian Pumpkin Soup

Healthy recipe by Cecilia Rokusek, Ed.D., M.Sc., RDN, of Nova Southeastern University College of Osteopathic Medicine’s Master of Science in Nutrition program (
Makes 4 servings

10 1/2 ounces peeled fresh pumpkin
1/2 apple, peeled
1 large white potato, peeled
1 thick slice onion
1 teaspoon butter
1 teaspoon thyme
Ground black pepper to taste
Ground nutmeg to taste
1 cube vegetable stock or 1 1/4 cups fresh vegetable soup
Sliced almonds for garnish
Thinly sliced brie cheese for garnish

Slice the pumpkin, potato and apple into 2-inch strips
Put the sliced ingredients in a large soup pot and add the onion, butter, thyme, black pepper, nutmeg and just enough stock to barely cover the ingredients.

Cook until all ingredients are soft, about 20 to 30 minutes, watching and stirring.

Mash and/or blend to achieve a creamy consistency. Serve hot topped with sliced almonds and thinly sliced brie cheese

Nutrition Information (per serving): 120 calories, 3.6g fat; 16g carbs, 2.9g fiber, 6.3g protein

Wild Rice and Turkey Chowder

Healthy recipe by Hilton Head Health’s Healthy Kitchen Executive Chef Karla Williams.

Makes 4 servings

1 carrot, peeled and chopped fine
1 onion, peeled and chopped fine
3 celery stalks, diced
6 cups low sodium chicken stock
1 tablespoon fresh chopped rosemary
1 tablespoon fresh chopped thyme
1 teaspoon salt
1/4 teaspoon pepper
8 ounces turkey breast, cooked and cut into medium sized chunks
1 cup cooked wild rice
1 cup skim milk
1 tablespoon cornstarch
2 tablespoons cold water for cornstarch slurry

Preheat a sauce pot large enough to hold at least 10 cups. Add the carrot, onion and celery to warm pot, and stir until the vegetables are tender.

Once the vegetables are tender, add the chicken stock and let it reduce to about 4 cups. Then add the seasonings, the turkey and the rice. Add the skim milk and bring the soup back to a simmer.

Mix the cornstarch with the cold water to make a slurry. Add to the soup and bring the soup to a low boil, whisking until it thickens to chowder consistency.

Nutrition Information (per serving/ 1 cup): 180 calories, 1/2g fat, 20 g protein; Fiber 3 g fiber; 24 g carbs

Spaghetti Squash Apple Soup

Healthy recipe by Louise Hendon of Paleo Flourish Magazine (

Makes 4 servings

16 ounces chicken stock
1 apple, peeled, cored and cut into chunks
1 spaghetti squash, peeled, seeded and cut into chunks
2 teaspoons ground cinnamon
Dash of ground nutmeg
Dash of ground cloves
Salt to taste

Pour the chicken stock into a large pot and set over high heat.

Add the apple and spaghetti squash chunks to the pot and
cook until the squash is very tender.

Use an immersion blender to puree the squash and apple. (If you don’t have
an immersion blender, remove the squash and apple pieces from the pot and
puree in a blender or processor, then pour back into the pot.)
Mix in the cinnamon, nutmeg, cloves, and salt to taste.

Reheat the soup as necessary.

Nutrition Information: (per serving, 1 cup) 153 calories. 3g fat, 15g carbs, 4g fiber, 7 protein

Chunky Corn Chowder with Kale and Sweet Potato

Healthy Recipe by Holly Clegg, author of Holly Clegg’s trim&TERRIFIC Too Hot in the Kitchen.

Corn chowder packed with fabulous flavors and good nutrition; all in one bowl.

Makes 8 servings

2 tablespoons olive oil
1 onion, diced
1 cup chopped celery
1 teaspoon minced garlic
1/4 cup all-purpose flour
2 cups skim milk
2 cups low sodium fat-free vegetable or chicken broth
1 (16-ounce) package frozen corn
1 large sweet potato, peeled and cut into 1/2 inch cubes
Salt and pepper to taste
1 1/2 cups chopped kale

In large nonstick pot, heat the oil and sauté the onion, celery and garlic until tender, 5-7 minutes. Whisk in the flour and cook, stirring constantly, for one minute.

Gradually add the milk and broth; bring to a boil, stirring for several minutes or until the mixture thickens. Lower the heat and add the corn and sweet potato, until the potato is tender, 6-8 minutes. Season to taste. Before serving, stir in the kale and cook several minutes.

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