Say the word autumn, and many of us immediately think of crisp cool days when we can enjoy a cup or bowl of hot soup! Autumn is the perfect season for soup, and not just because of the weather. During harvest time – August through October – there are countless vegetable varieties to choose from for the healthiest and tastiest soups!

Check out the recipe below for a healthy, hearty harvest soup.

Don’t have all these ingredients?

• Substitute other types of squash: acorn or kabocha
• Substitute pumpkin for squash
• Use parsnips instead of carrots (or half and half)
• Use regular potatoes instead of sweet potatoes
• Add pear instead of apple
• Go vegan and start with a vegetable stock

Don’ t have time to make soup? Check out these labour-saving tips:

• Most vegetables can be purchase already peeled and chopped
• Use frozen, e.g. frozen turnip or squash
• Purchase stock (cubes or already prepared)
• Make a big batch and freeze!

Special Treats

Turn your harvest soup into a special meal

• Top with toasted pumpkin or sunflower seeds
• Add a spoon of sour cream when serving
• Hollow out a small sourdough round loaf and use as an“edible”bowl

Health Benefits

Check out the ingredients in this soup!

• Carrots: source of carotenes for healthy sight
• Sweet Potatoes: vitamin A, C and fibre that makes you feel full
• Pumpkin: Vitamin C, carotenes for healthy skin
• Squash: Folate for brain health
• Onions and garlic: phytochemicals to enhance the immune system
• Apples: anti-oxides to fight disease
• Stock: hydration and calms stomach problems

Autumn Harvest Soup (serves 4)

Prep Time: 10 minutes      Cook Time: About 25-30 minutes

Ingredients:

• 1 medium onion, chopped
• 2 cloves garlic, smashed
• 2 cups of butternut squash, cut in 1-inch cubes
• 2 cups carrots, coarsely chopped
• 2 cups sweet potato, cut in 1-inch cubes
• 1 apple, coarsely chopped (about 1 cup)
• 1 bay leaf
• 4 cups chicken stock, OR vegetable stock, OR water
• ½-1 tsp salt, plus more to taste

Method:

• Melt butter over medium heat. Add chopped onions and smashed garlic. Sauté until softened.
• Add the chopped carrots, squash, sweet potato, apple, and bay leaf.
• Pour in the chicken stock (or water or vegetable stock). Add the salt and pepper.
• Cover and increase the temperature to medium-high.
• Bring to a boil.
• Reduce temperature to low and simmer for about 20 minutes or until vegetables are tender.
• Remove from heat, remove the bay leaf and purée using an immersion blender.
• Add salt and pepper to taste.