13 Nourishing Soup Recipes For Autumn

Can you feel that slight chill in the air first thing in the morning? That’s autumn coming! I just love autumn. I adore soup – the ease of it; the freezing of portions for lazy days down the track. Autumn is the perfect time to get out your big old pot and make batches of tasty soups full of different flavours, textures and colours! I thought I’d put together a list of some of mine from the blog as well as my favourites from a few trusted fellow recipe creators – fair warning – there’s LOTS of pumpkin in there, but hey! Pumpkin is so economical in peak season, so it’s a great way to save money and spend it on extra movie downloads curled up on the couch, don’t you think?

I hope you enjoy them and please share your soupspirations on instagram and tag me so I see them! @lowtoxlife #lowtoxlife

Oh and if you haven’t got stuck into making your own broths / stocks yet, you can head HERE to learn how. Super easy and a great way to reduce waste by keeping all the veggie off cuts.


1.Pumpkin and Lentil Soup


This is a big favourite of mine – it’s so hearty and delicious, really satisfying and filling. Perfect for chilly nights at home.

2. Dairy Free Pumpkin Soup from Her Nourished

autumn soup

If you’re not dairy friendly, this might just be the soup for you – totally free of cream and cheese yet still velvety and thick.

3. Spinach, Lentil and Lemon Soup from Brenda Janschek

My beautiful friend Brenda Janschek is the queen of nourishing soups – how amazing does this look? You can’t not give this a go this season, promise!

4. Simple Thai Chicken Soup


Autumn isn’t just the season for pumpkin soups – I love adding some Asian flavour vibes to my soups. This is my Thai chicken soup and it gets trotted out every Autumn / Winter! Give it a go – it’s a real crowd pleaser and possibly the most delicious way to use up roast chicken leftovers, on the planet!

5. Indian Cauliflower and Potato Soup from Brenda Janschek

autumn soup

Another from Brenda. Packed with fibre, so it’s really filling, and a gentle hint of Indian spices. There are studies that suggest that those who enjoy just one meal a week with curry / Indian spices, have an all cause mortality rate 30% lower than the average person who doesn’t. *Runs for the jar of masala*.

6. Vegetarian/Vegan Curry


Vego? Vegan? Don’t stress! I created this one for a workshop where I knew vegetarians were coming along so that everyone would be able to have a taste. It’s rich and earthy and delicious. Enjoy.

7. Not So Nutty Pumpkin Soup from Stacey Clare

autumn soup

This is an excellent nut free, butter nut pumpkin soup. Try saying THAT ten times really fast. I love Stace’s recipes. Simple, quick and with a young family in mind.

8. Octopus Stew


Warning: if you have kids, cut the octopus up in very small pieces. If you’re feeding adults go nuts! This soup is delicious and perfect for entertaining in small bowls as a starter, as it’s very rich. It’s a gorgeous way to get some seafood into your cooler months’ bowls.

9. Carrot and Parsnip Soup from Kidgredients

autumn soup

Carrot soup is an excellent alternative if you’re getting a bit sick of pumpkin soup – Because let’s face it, that time comes around about half way through August, right? This is a big hit with the little kiddies, too.

10. Red Lentil and Sweet Potato Soup


Lentils really are a miracle food aren’t they? This recipes will keep your bellies full on chilly autumnal nights and look at that – MORE PUMPKIN!

11. Luscious Bean Soup

This is another oldie but goodie from the Low Tox archives thus the absolutely appalling picture – Honestly I don’t know how any of you ever trusted me in the beginning, but I’m sure glad you did. This one is great heated up and served with buttery toast the next day as I always think soups taste better on day 2!

12. Seafood in Coconut Broth


Seafood soup often gets ignored but I say we bring it back! Give this one a go – the coconut flavours are divine and this is one of the most popular recipes on the blog from 5 years ago – Again thus the appalling picture quality. Things have come a long way.

13. Organic Chicken Dumpling Soup


Dumplings are amazing on their own but when you put them in soup? Just stop it. I love a good dumpling soup but out and about they’re always with gluten, so being gluten free, I had to take matters into my own hands and I can’t believe this one’s 5 years old on the blog too!

14. Beetroot Ginger Soup from Well Nourished

How amazing and cleansing does this look? Just the ticket if you’ve over indulged on the weekend and your liver needs some beetroot love. Georgia’s recipes are always a hit.

15. Turmeric Zuchinni Soup from Eat Drink Paleo

Irena is such a talented recipe creator with cook books sold throughout the world. I only have to look at turmeric and I feel like it cures a bevvy of ailments. Enjoy this wonderful, anti-inflammatory number!

16. Pumpkin and Cauliflower Soup from the Nourished Psychologist

Have you ever put cauliflower in pumpkin soup? It makes it super creamy and delicious, as if you’d added potato but without the starch if that’s something you’re avoiding for the minute.

17. Egg Drop Soup from Eat Drink Paleo

This looks so amazing and how great are eggs in soup? If you’ve not tried them in a soup before, give this recipe a go for something a bit different. It’s really zesty and comforting at the same time.

So there you have it! Something in there is bound to get you inspired (especially if you can look past my earlier blog photography. Do you have any favourites you make whenever Autumn rocks around? Do share them in the comments if you fancy!

Happy cooking and remember to double batch where you can and freeze for days when you need a quick lunch or dinner fast. I always do one in a big jar for myself for a home-alone work day and then a family sized pyrex for a family meal spare down the track. Just remember to leave an inch off the top of jars when you freeze liquid to allow for expansion.

Real food. Happy Bodies.


Comments 3

  1. Love soups, but never seem to make the same one twice as I use whatever I have in the fridge / garden / or a bargain at the market. I throw in lots of ingredients…herbs and spices and also vary the texture to make them different – yum. So you don’t need a recipe, just go for it.

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