4 Belly Warming Soups to Nourish You This Autumn | Nourish
  • solg
  • ship

4 Belly Warming Soups to Nourish You This Autumn

Posted: Thu, 13 October 2016, 08:31

Personally, just the sight of pumpkins in my local market has me skipping through the market stalls and donning a cosy autumnal scarf; but October isn’t just about Pumpkins, ghosts and goblins. It’s about vibrant, colourful and most importantly, nourishing Autumn foods.

Autumn is the season of warm, earthy colours like deep greens, dark yellows and brilliant oranges, and you know what that means? Soup season has arrived!

Here we have 4 fantastic soup recipes for you to give a whirl to keep your bellies warm this change of season

First up we have:

No. 1 - Creamy Pumpkin and Turmeric Soup

With the change of season, it’s not uncommon for those pesky bugs to leer their ugly heads and try and grapple your sinuses to the ground; so the answer is? Turmeric.

Curcumin is the pigment in Turmeric that produces the beautiful yellow colour that you see, and it is this colour that does wonders for the immune system.
Turmeric is well known to be a great anti-microbial, with much scientific research to show that it can inhibit pathogenic bacteria, viruses and fungi, meaning it can really help ward off those unwanted colds and flus.

That combined with the rest of the immune boosting ingredients found in this creamy pumpkin soup makes it a show-stopper of an Autumn soup to try out. Here’s what you need:

Serves 2 (hungry people!) or 4

Recipe adapted, original recipe and photo by Loving Earth


2 cups pumpkin, roughly chopped
2 tbsp Coconut Oil
1 onion, diced
1-2 cloves of garlic, crushed
1 inch fresh ginger, grated
1 inch fresh turmeric, grated (or you can use 1 tsp powdered)
1½ tsp ground cumin
1 litre of water
½ cup of cashews
2 tbsp Coconut Butter
salt and pepper to taste
olive oil, crushed chilli to serve


STEP 1. Melt the Coconut Oil in a large soup pot and add the onion, garlic and cook until softened.

STEP 2. Add the cumin, ginger, turmeric and pumpkin and toss to coat.

STEP3 . Add the water and bring to a boil and then let simmer for approximately 30 minutes or until the pumpkin is soft.

STEP 4. Take off the heat and add the Cashews and let cool slightly. Transfer to a blender and process until smooth.

STEP 5. Return to the pot, season with salt and pepper and add the Coconut Butter, stir until dissolved over a low heat. Serve with a drizzle of oil, crushed chilli and pepper.

Original recipe from: Loving Earth

No. 2 - Bev’s Simple Butternut Squash Autumnal Soup

This recipe comes from one of our customers who got in touch after our What’s in Season: Irish Autumn Foods blog was posted to share what she enjoys to cook during the Autumn – thanks Bev for your delicious recipe!

Serves 4-6 people


1 Butternut squash, peeled and chopped
1-2 onions, peeled and chopped
1 clove garlic, crushed (optional)
1000ml veggie stock (homemade or try bouillon)
15ml coconut oil (to fry off the onions)
Salt and Pepper to taste
Coriander to garnish


STEP 1. Fry off the onions until soft

STEP 2. Add the butternut squash and stock, cook until butternut squash is soft

STEP 3. Puree with a hand blender or in a blender until smooth

STEP 4. Season as desired and garnish with coriander

Optional add-ins:
Stir through a good glug of oatly cream – yum!
Blend in a tablespoon of grated raw ginger
Add in a spoon of miso paste (fermented soya bean paste)
Garnish with chopped spring onions

No. 3 - Spinach & Kale Soup with Tahini Dressed Chickpeas

In need of some serious greens? Well this recipe has you covered.
This soup recipe comes from Green Kitchen Stories and is one of my favourite ways to get my greens in when cold green smoothies are becoming slightly more difficult to drink daily as the sun disappears!

This soup is filled with iron, plenty of good vitamins, minerals and antioxidants, and makes a perfect warm and tasty meal on a cold and rainy day. The tahini and lemon dressed chickpeas give the soup an extra boost of calcium and some wonderful additional texture.

Serves 3-4 persons


2-3 tbsp extra virgin olive oil
1 onion, finely chopped
4 cloves garlic, finely chopped
a pinch of dried chili flakes
500 g fresh spinach or thawed frozen, coarsely chopped
300 g fresh kale or thawed frozen, stem removed and finely chopped
1/2 tsp ground nutmeg
4 cups (1 liter) water or vegetable broth
sea salt & freshly ground black pepper, to taste

Tahini Dressed Chickpeas

3 tbsp tahini
3 tbsp extra virgin olive oil
1 organic lemon, juice
1 small handful fresh flat-leaf parsley, finely chopped
sea salt & freshly ground black pepper, to taste
around 2 cups (600 g) cooked chickpeas/garbanzo beans

Preparing the soup:

STEP 1. Heat oil in large saucepan. Add onion, garlic and chili, lower the heat and let stir for a couple of minutes or until softened. Stir occasionally.

STEP 2. Stir in spinach, kale and nutmeg and gently cook for 1 minute.
Then add water or broth and cook for 20 more minutes until the spinach and kale has completely wilted down. Season to taste.

Serve as it is or blend it silky smooth, both ways are delicious.

Preparing the Chickpeas:

STEP 1. Whisk tahini, oil and lemon juice together in a mixing bowl.

STEP 2. Add parsley, salt and pepper and stir to combine.

STEP 3. Add the chickpeas and mix it all up with your hands, make sure every single chickpea is coated.

Serving: Serve the soup in bowls with a dollop of yogurt and a couple of spoonfuls of Tahini Dressed Chickpeas.

No. 4 - Indian Spiced Lentil Soup

Now if you have ice running through your veins like myself, a little spice is always nice to get that circulation on the move and getting some heat back in those toes!

This recipe serves roughly 4 people


1 large onion, chopped
2 garlic clove, crushed
A good tablespoon of coconut oil
1 teaspoon ground cumin
1 teaspoon ground turmeric
1 teaspoon curry powder
1 carrot, chopped
1 stalk celery, chopped
1 tin of chopped tomatoes
1 cup organic red lentils
6 cups of hot water
1 cup of cashew nuts
1 cup of cold water
1 tsp salt (Add at the very end as salt can inhibit the lentils from cooking properly)
4 tablespoons of honey or date puree (blend dates and water together until it makes a paste)

Optional – I can’t resist because those pumpkins are just too darn tasty – so I often add in a handful of roasted pumpkin cubes that I roasted off in coconut oil and cinnamon


STEP 1. Fry off the onion and garlic in the oil until clear

STEP 2. Stir in spices and veggies (watch that they don’t catch on the bottom and burn!)

STEP 3. Add lentils, tinned tomatoes and water and bring to boil. Lightly simmer this on a low heat for roughly 30mins or until the veggies and lentils are cooked. (Remember lentils absorb a lot of water, so keep an eye on it so it doesn’t burn to the bottom of the pan!)

STEP 4. Blend with a stick blender or allow to cool slightly and blend in a blender

STEP 5. For the creamy cashew yumminess, blend the cashews and cold water into a thick cream and add to the pot.
Add salt, pepper and honey/date paste
I also topped mine off with hemp seeds and coriander, because I’m a wild child like that :)

Enjoy your Autumnal feastings everyone, and let me know how you get on!

If you have any questions or comments feel free to contact us via our Facebook or Twitter page!

- Emily
Twitter -

*Please note that while we are knowledgeable about our products and nutrition, this blog should never be a substitute for medical advice and attention

Please remember that you should always obtain the all-clear from your doctor before starting any new supplement plan or diet if you're on any medication

Sign Up