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
- Heat olive oil in a large pot. Sauté onion and garlic until fragrant.
- Add spices and toast for 30 seconds.
- Stir in squash, lentils, and broth. Bring to a boil, then reduce to simmer for 25 to 30 minutes.
- 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
- Sauté shallot and garlic in olive oil until softened.
- Add beans, broth, and rosemary. Simmer for 20 minutes.
- Use an immersion blender to puree until creamy.
- 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
- In a pot, sauté onion and garlic in oil until translucent.
- Add sage, pumpkin, quinoa, and broth. Stir to combine.
- Simmer for 20 to 25 minutes. Season with salt, pepper, and nutmeg.
- Serve topped with feta or roasted pumpkin seeds for crunch.
