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Oct 15, 2018 BY Joy McCarthy

Fall Harvest Vegetable Soup

This soup is A-M-A-Z-I-N-G! Incredibly flavourful, full of different textures from celery to butternut squash and warming to the soul. I love my soups like I love my salads - diverse and plentiful.

In the fall and winter, soups are the best way to get a maximum number of nutrients (veggies) in a warm bowl.

Even though I'm still eating a salad most nights for dinner (have you tried my Juicy and Crunchy Kale Salad yet?), I've been loving having soup for lunch. However, last night we had grilled pear and cheese sandwich and soup for dinner. Thought I would mix things up!

As I've probably said before, I learned everything about soup making from Ma McCarthy – she's a pro! Before " bone broth " even became a thing, my mom was making her own stocks and broths. It's just what you did with a leftover chicken or turkey. Common sense, right? But if you don't eat animal foods, you can use a veggie stock for the base of this soup.

Even though I learned how to make a good soup from my mom, when I studied at George Brown, I learned that a soup is nothing without a good stock. If you don't have homemade stock or broth , then you can likely get homemade stock from your local health food store or butcher shop.

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I'm not a fan of the carton or canned stocks. They just aren't fresh and they have too much salt. Many of them even have MSG (often disgused as "yeast extract" and other names) – gross! But many stores will make their own bone broth and sell it frozen or freshly made.

What makes this soup so wonderful is the variety of veggies. There's butternut squash , zucchini, celery, tomatoes, onions, garlic, carrots and more. I used dried herbs that I always have in my kitchen (you probably have them too) and all the flavours together combined with a really good quality stock made for a wonderful soup that will having you coming back for more.

Vienna was really curious as I was prepping this soup, but unfortunately she couldn't really help me much because I was using a very big, very sharp knife. She brought out her little wooden knife so she could pretend to cut the carrots and celery though.

Whenever I make soup, I am careful not to overcook the veggies. So for this soup, I didn't do it in a slow cooker or crockpot because I didn't want the veggies to be mushy. I wanted them to still have some texture, plus when they have texture, this means they still have a lot of vitamins left too. I'm not too worried about the minerals because the heat will leach them out into the stock which you'll be slurping in the stock!

I called this a Fall Harvest Soup because the squash is really the hero of this soup and it's a total fall veggie. But if we are being literal here, zucchini is technically a summer squash. Mind you, I've been buying zucchini at my local farmer's market.

Like many of my recipes on the blog, this recipe is gluten-free (that is, if you don't eat it with a crusty sourdough baguette - he he he), dairy-free, plant-based, paleo and full of flavour.

Because healthy should be delicious, right?!?

If you don't have butternut squash handy, don't sweat it. Sweet potato would be the perfect swap. Don't have celery on hand? Double the carrots. This soup can work many ways. The more variety of veggies you include, the more flavour you'll have. Phytonutrients are the plant chemicals that give plants their taste, so that's why more diverse veggies is a good thing!

Straw + Spoons
Ingredients
  • 1-2 tbsp extra-virgin olive oil
  • 1 large onion, chopped
  • 3 cups butternut squash, cubed
  • 2 medium carrots, chopped
  • 4 cups stock (chicken or veggie)
  • 2 celery stalks, chopped
  • 1 zucchini, chopped
  • 1 can (796 mL) canned diced tomatoes
  • 1 bay leaf
  • 1 tsp dried parsley
  • 1 tsp dried basil
  • 1/2 tsp dried oregano
  • 1/2 tsp sea salt
  • 2 garlic cloves, chopped
Instructions
  1. In a large soup pot, heat olive oil on medium and add onions. Saute for two minutes, then add butternut squash and carrots.
  2. Saute for five more minutes, than add stock, celery, zucchini, canned tomatoes. Give a stir.
  3. Then add all the dried spices, bay leaf, parsley, basil and oregano.
  4. Lastly add the garlic and sea salt. Give a stir. Bring to a soft boil then reduce to a simmer for 15 to 20 minutes.
  5. Enjoy immediately. To store, let the soup completely cool before transferring to a mason jar. Freeze for up to 3 months or refrigerate up to one week.

Notes

Serves 6 - 8.

And yes, you can most certainly make this in a crockpot or slow cooker, I just wouldn't cook it in there all day - it will turn into a sloppy mushy soup. Not what you want!

If you've got a little one who can't chew much yet, you could toss all these ingedients into a blender and then serve this as a super delicious nutrient-dense puree. It's important when raising healthy eaters to introduce them to lots of flavours. I've got a whole post on food introduction if you're at that life stage with a little one in your family. 

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This soup is packed with fibre for digestive health , antioxidants for disease prevention, immune boosting nutrients from the broth, butternut squash and carrots. Honestly, it's the PERFECT FALL SOUP!

Whether you enjoy this with a crusty sourdough baguette or some Almond Rosemary Crackers and Sweet Potato Hummus , you've got a wonderful plant-based meal.

I really enjoyed putting together this soup recipe to share with you. I hope you enjoy it as much as my family and I did.

Joyous health to you!

Joy

Oct 15, 2018 BY Joy McCarthy
22 Comments
Manon T.   •   October 16, 2018

This looks like a great soup! I assume you add the stock in step 4 (after the garlic and sea salt)? Can’t wait to try it!

Reply
Joy McCarthy   •   October 17, 2018

Mariellen   •   October 17, 2018

I’m going to make this today for lunch at work tomorrow. Thank you it looks delicious.

Reply
Joy McCarthy   •   October 17, 2018

Ina   •   October 17, 2018

Soup looks yummy. Would it be ok to use the immersion blender for someone who doesn't like brothy soups?

Reply
Joy McCarthy   •   October 17, 2018

Irma   •   October 18, 2018

Can’t wait to make this weekend with the pear grilled sandwich😊

Reply
Joy McCarthy   •   October 18, 2018

Maria   •   October 21, 2018

Precious Joy- Thank you so much for always sharing these delicious and healthy recipes with us!

Reply
Joy McCarthy   •   October 21, 2018

Margaret B.   •   October 21, 2018

This is the best vegetable soup I have ever had. Thank you so much Joy. I will be adding this to my favourite recipe book.

Reply
Joy McCarthy   •   October 21, 2018

Healthy Kitchen 101   •   October 22, 2018

Perfect combination ❤ I always find it pleasant to get rid of meats by using and mixing my kinds of veggies to make the nourishing dishes. Happy eating xD - Natalie

Reply
Joy McCarthy   •   October 22, 2018

Janet B.   •   October 23, 2018

I have this soup on the stove, just starting to simmer, and it looks amazingly delicious. I'm toying with the idea of throwing in a can of chickpeas or kidney beans. What do you think, Joy?

Reply
Joy McCarthy   •   October 23, 2018

Pauline   •   October 25, 2018

Joy, this is absolutely delicious. One of the best vegetable soups I've ever tasted. Congratulations!

Reply
Joy McCarthy   •   October 25, 2018

Shawna Kerr-Smith   •   October 27, 2018

Made this soup tonight. Threw in some spinach too. So ridiculously good!!

Reply
Joy McCarthy   •   October 28, 2018

Allison Diaz   •   November 12, 2018

I just made this soup today and it was delicious! Thank you for the recipe!

Reply
Joy McCarthy   •   November 13, 2018

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