Embrace Fall with These 3 Healthy Soup Recipes

Is it just me, or is there something about soup that *always* hits… especially by the time temperatures cool off by fall? While you technically could stock up on canned fare or head to your local soup bar, autumn is as good a time as any to make your own from scratch.

In the spirit of embracing slow living and seasonal eating, we asked HUM’s senior education and scientific affairs manager, Gaby Vaca-Flores, RDN, to share some of her go-to healthy soup recipes using seasonal ingredients. Bonus: Not only are they perfect for fall, but they’re also designed to boost GLP-1 levels with every hearty spoonful.

3 Healthy Soup Recipes We’re Stirring up This Fall

1. Spiced Butternut Squash and Lentil Soup

According to Vaca-Flores, butternut squash is packed with fiber and complex carbs that slow digestion and help regulate blood sugar. “Together, these two mechanisms encourage GLP-1 secretion. More GLP-1 secretion means more fullness, and often, less overeating,” she shares. Lentils add plant-based protein and resistant starch to the mix—the latter of which feeds beneficial gut bacteria and is also linked to GLP-1 regulation and weight loss.

Ingredients

• 1 tbsp olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tsp ground cumin
• ½ tsp turmeric
• 1 medium butternut squash, peeled and diced
• ¾ cup red lentils
• 4 cups low-sodium vegetable broth
• Salt & pepper to taste
• Optional: a swirl of coconut milk or Greek yogurt to serve

Directions

1. Heat olive oil in a large pot. Sauté onion and garlic until fragrant.
2. Add spices and toast for 30 seconds.
3. Stir in squash, lentils, and broth. Bring to a boil, then reduce to simmer for 25 to 30 minutes.
4. Blend for a smooth texture (or leave chunky if preferred). Season to taste.

Tip: For extra GLP-1-boosting potential courtesy of protein and probiotics, Vaca-Flores advises topping your soup with a dollop of plain Greek yogurt.

2. Creamy White Bean and Rosemary Soup

This vegan-friendly soup offers warmth, flavor, and health perks in spades. “White beans are a low-glycemic, fiber-packed legume known to support blood sugar regulation,” says Vaca-Flores. They also promote satiety and may help stimulate GLP-1 release thanks to their slowly digested starches.

Ingredients

• 1 tbsp olive oil
• 1 shallot, finely chopped
• 2 cloves garlic, minced
• 2 cans (15 oz) white beans (cannellini), drained and rinsed
• 3 cups low-sodium vegetable broth
• 1 tsp chopped fresh rosemary (or ½ tsp dried)
• Salt & pepper to taste
• Optional: lemon juice or nutritional yeast to finish

Directions

1. Sauté shallot and garlic in olive oil until softened.
2. Add beans, broth, and rosemary. Simmer for 20 minutes.
3. Use an immersion blender to puree until creamy.
4. Season to taste with salt, pepper, and a splash of lemon juice.

Tip: For extra fiber and micronutrients, Vaca-Flores suggests throwing in a handful of chopped leafy greens (such as kale, spinach, or Swiss chard)—in the last 5 minutes of cooking. Want to bulk up your meal even further? Serve with whole grain sourdough toast, rubbed with garlic and topped with avocado or hummus, for greater satiety and a heftier GLP-1 boost.

3. Savory Pumpkin and Quinoa Soup with Sage

No autumn menu would be complete without pumpkin, which is where this healthy soup recipe comes into play. According to Vaca-Flores, this fall-favorite staple is rich in fiber and slow-burning complex carbs—both of which help to stimulate GLP-1 release. “Pumpkin is naturally low in calories but high in nutrients, making it a great pick for weight-supportive meals,” she continues. Bonus: It’s also rich in beta-carotene, an antioxidant and anti-inflammatory plant pigment that enhances immunity.

Meanwhile, quinoa is a complete plant protein, so it’s perfect for plant-based eaters as it packs all nine essential amino acids. “Plus, its higher satiety factor can help reduce post-meal hunger spikes,” says Vaca-Flores.

Ingredients

• 1 tbsp olive oil or ghee
• 1 small yellow onion, diced
• 2 garlic cloves, minced
• 1 tsp fresh sage (or ½ tsp dried)
• 1½ cups pumpkin puree
• ½ cup cooked quinoa
• 3 cups low-sodium broth (vegetable or chicken)
• Salt, pepper, and nutmeg to taste
• Optional: sprinkle of pumpkin seeds or crumbled feta

Directions

1. In a pot, sauté onion and garlic in oil until translucent.
2. Add sage, pumpkin, quinoa, and broth. Stir to combine.
3. Simmer for 20 to 25 minutes. Season with salt, pepper, and nutmeg.
4. Serve topped with feta or roasted pumpkin seeds for crunch.