Autumn Spice Soup

standard September 21, 2016 Leave a response


Last week, I was determined to add more vegetables to my diet, even if I had to keep hiding them (pretty much all my veg intake thus far has been in smoothies). I had cancelled my CSA boxes for a bit because I didn’t want beautiful produce going to waste in my fridge while I binged on bagels and cereal. And even though last week did not include much of a change thanks to a stomach bug that was going around, this week is already looking up.

Besides smoothies, soups are the easiest way for me to keep down vegetables and other necessary nutrients. Smooth and creamy and comforting, they can fulfill the carb cravings with a little more variety and nutrition. And when I saw squash and apples in my latest box, I knew they would make for a fall infused, spicy, sweet bowl of goodness.

Autumn Spice Soup

Autumn Spice Soup

Yield: Serves 2

Calories per serving: 333

Rich and smooth, sweet with a little heat, perfect to sip or dip with a crusty piece of bread, this soup is fall in a bowl.


  • 2 tsp olive oil
  • 1/2 red onion, diced
  • 2 cloves garlic, roughly chopped
  • 1 1/2 c butternut squash (or sweet potato), peeled and diced
  • 1 medium apple, peeled and diced
  • 1 c red lentils
  • 1 tsp cinnamon
  • 1 1/2 tsp cumin
  • 1 tsp cardamom
  • 4 c vegetable stock
  • 2 c sweet potato greens (or spinach)
  • 1 tsp sea salt
  • 1/2 tsp black pepper


  1. Heat oil in a stockpot over medium heat. Add onion and garlic and saute until soft. Season with salt and pepper.
  2. Add squash and apples. Let cook for 5 minutes.
  3. Add lentils and spices and stir to combine.
  4. Add stock. Bring soup to a boil, reduce heat, and simmer for 10-20 minutes, until lentils are cooked and soft.
  5. Transfer soup to a blender and blend until smooth.
  6. Return to stockpot. Add greens if using, and stir occasionally so they wilt.


This soup can be served without pureeing as well. Make sure to finely and evenly dice all vegetables and apple, and stir in greens at the end.

Soup will thicken as it cools. Heat leftovers up on the stove with a little stock or water to thin.


Per serving: 333 calories, 64 g carbohydrate, 6 g fat, 12 g protein,  889 mg sodium, 22 g sugar



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