Warm Up Your Autumn with These 10 Healthy Fall Soup Recipes for 2025 – Cook Your Cozy Bowl Now!

As autumn's chill settles in during fall 2025, nothing beats the comfort of a warm, nourishing bowl of soup packed with seasonal ingredients like pumpkin, butternut squash, and kale. Healthy fall soups are trending for their ability to deliver robust flavors while keeping calories low, using whole foods rich in vitamins, fiber, and antioxidants. These recipes cater to various dietary needs—vegan, gluten-free, and low-sodium—making them perfect for cozy dinners or Thanksgiving starters. Drawing from wellness-focused platforms like EatingWell, Ambitious Kitchen, and Minimalist Baker, we’ve curated 10 healthy fall soup recipes that are easy to prepare (20-50 minutes), budget-friendly ($5-$15 for 4-6 servings), and ideal for busy weeknights or holiday gatherings. Inspired by sources like The Pioneer Woman and Food Network, these soups highlight fall’s harvest with minimal ingredients and maximum flavor. Whether you’re simmering on the stovetop or using a slow cooker, these recipes will warm your soul. Let’s dive into these healthy fall soup recipes to make your 2025 autumn deliciously cozy on September 25, 2025!

1. Creamy Pumpkin Coconut Soup

Inspired by Minimalist Baker, this vegan soup is velvety without dairy.

Ingredients: 2 cups pumpkin puree, 1 can (14 oz) coconut milk, 1 onion (chopped), 2 cloves garlic, 2 cups vegetable broth, 1 tsp cumin, salt, pepper, fresh parsley for garnish.
How to Make: Sauté onion and garlic in a pot with 1 tbsp olive oil. Add pumpkin, coconut milk, broth, and cumin; simmer 15 minutes. Blend until smooth, garnish with parsley.
Why It’s Healthy: Pumpkin is rich in vitamin A, coconut milk adds healthy fats, and it’s 150 calories per serving. Vegan and gluten-free.
Prep Time: 25 minutes. Cost: $6-$8. Serves: 4. Variations: Add ginger for warmth or swap pumpkin for butternut squash. CTA: Simmer this creamy soup tonight for a cozy meal!

2. Lentil and Kale Soup

From EatingWell, this fiber-packed soup is hearty and plant-based.

Ingredients: 1 cup green lentils, 2 cups chopped kale, 1 carrot (diced), 1 onion (diced), 4 cups vegetable broth, 1 tsp smoked paprika, 1 tbsp olive oil.
How to Make: Sauté onion and carrot in olive oil. Add lentils, broth, and paprika; simmer 30 minutes. Stir in kale, cook 5 minutes more.
Why It’s Healthy: Lentils provide protein and fiber, kale adds vitamins K and C, under 200 calories per serving. Vegan and gluten-free.
Prep Time: 40 minutes. Cost: $5-$7. Serves: 4. Variations: Use spinach or add turmeric for extra anti-inflammatory benefits. CTA: Cook this hearty soup for dinner today!

3. Butternut Squash and Apple Soup

Ambitious Kitchen’s sweet-savory blend is a fall classic.

Ingredients: 1 butternut squash (peeled, cubed), 2 apples (diced), 1 onion, 4 cups vegetable broth, 1 tsp cinnamon, 1 tbsp olive oil, optional coconut cream.
How to Make: Sauté onion in olive oil, add squash, apples, broth, and cinnamon. Simmer 25 minutes, blend until smooth, swirl with coconut cream.
Why It’s Healthy: Squash and apples offer fiber and vitamin C, 180 calories per serving, low-sodium option.
Prep Time: 35 minutes. Cost: $6-$9. Serves: 4. Variations: Add nutmeg or use pears for a twist. CTA: Blend this sweet soup for a fall evening now!

4. Spiced Carrot and Ginger Soup

The Pioneer Woman’s warming soup is vibrant and immune-boosting.

Ingredients: 1 lb carrots (chopped), 1 onion, 1-inch ginger (grated), 4 cups vegetable broth, 1 tsp turmeric, 1 tbsp olive oil, fresh cilantro for garnish.
How to Make: Sauté onion, carrots, and ginger in olive oil. Add broth and turmeric, simmer 20 minutes, blend smooth, garnish with cilantro.
Why It’s Healthy: Carrots are high in beta-carotene, ginger aids digestion, 120 calories per serving. Vegan and gluten-free.
Prep Time: 30 minutes. Cost: $5-$7. Serves: 4. Variations: Add coconut milk for creaminess or use parsnips. CTA: Warm up with this soup tonight!

5. Slow Cooker Black Bean Soup

Food Network’s slow cooker recipe is perfect for busy days.

Ingredients: 1 cup dried black beans (soaked), 1 bell pepper (diced), 1 onion, 4 cups vegetable broth, 1 tsp cumin, 1 can (14 oz) diced tomatoes.
How to Make: Combine all ingredients in a slow cooker, cook on low for 6 hours. Blend half for thickness, season with salt and pepper.
Why It’s Healthy: Black beans provide protein and fiber, 200 calories per serving, low-sodium with canned tomatoes.
Prep Time: 10 minutes + 6 hours cooking. Cost: $5-$8. Serves: 6. Variations: Add chili powder or top with avocado. CTA: Toss this in your slow cooker today!

6. Roasted Cauliflower and Garlic Soup

Minimalist Baker’s roasted veggie soup is creamy and vegan.

Ingredients: 1 head cauliflower (chopped), 4 garlic cloves, 4 cups vegetable broth, 1 cup almond milk, 1 tbsp olive oil, fresh thyme for garnish.
How to Make: Roast cauliflower and garlic at 400°F for 25 minutes. Blend with broth and almond milk, simmer 10 minutes, garnish with thyme.
Why It’s Healthy: Cauliflower is low-carb, garlic boosts immunity, 140 calories per serving.
Prep Time: 40 minutes. Cost: $6-$8. Serves: 4. Variations: Add leeks or use coconut milk for richness. CTA: Roast up this soup for a cozy night!

7. Sweet Potato and Quinoa Soup

Ambitious Kitchen’s protein-packed soup is filling and flavorful.

Ingredients: 2 sweet potatoes (cubed), ½ cup quinoa, 1 onion, 4 cups vegetable broth, 1 tsp smoked paprika, 1 tbsp olive oil.
How to Make: Sauté onion in olive oil, add sweet potatoes, quinoa, broth, and paprika. Simmer 30 minutes until tender.
Why It’s Healthy: Sweet potatoes offer vitamin A, quinoa adds protein, 220 calories per serving.
Prep Time: 40 minutes. Cost: $6-$9. Serves: 4. Variations: Add kale or use farro for texture. CTA: Cook this hearty soup for fall dinners now!

8. Mushroom and Barley Soup

EatingWell’s earthy soup is a wholesome fall option.

Ingredients: 8 oz mushrooms (sliced), ½ cup pearl barley, 1 carrot (diced), 4 cups vegetable broth, 1 tsp thyme, 1 tbsp olive oil.
How to Make: Sauté mushrooms and carrot in olive oil, add barley, broth, and thyme. Simmer 40 minutes until barley is soft.
Why It’s Healthy: Mushrooms provide antioxidants, barley adds fiber, 180 calories per serving.
Prep Time: 50 minutes. Cost: $5-$8. Serves: 4. Variations: Use wild rice or add spinach. CTA: Simmer this earthy soup today!

9. Tomato and White Bean Soup

Food Network’s Mediterranean-inspired soup is light yet satisfying.

Ingredients: 1 can (14 oz) white beans, 1 can (14 oz) diced tomatoes, 1 onion, 4 cups vegetable broth, 1 tsp oregano, 1 tbsp olive oil.
How to Make: Sauté onion in olive oil, add beans, tomatoes, broth, and oregano. Simmer 20 minutes, season to taste.
Why It’s Healthy: Beans offer protein, tomatoes provide lycopene, 160 calories per serving, low-sodium option.
Prep Time: 30 minutes. Cost: $5-$7. Serves: 4. Variations: Add basil or use chickpeas. CTA: Make this quick soup for a fall lunch now!

10. Curried Parsnip Soup

The Pioneer Woman’s spiced soup is a unique fall treat.

Ingredients: 1 lb parsnips (chopped), 1 onion, 4 cups vegetable broth, 1 tsp curry powder, 1 tbsp olive oil, coconut yogurt for garnish.
How to Make: Sauté onion and parsnips in olive oil, add broth and curry powder, simmer 25 minutes, blend smooth, top with yogurt.
Why It’s Healthy: Parsnips are fiber-rich, curry aids inflammation, 140 calories per serving.
Prep Time: 35 minutes. Cost: $6-$8. Serves: 4. Variations: Use carrots or add lentils for heartiness. CTA: Spice up your fall with this soup today!

Conclusion: Savor Fall with Healthy Soups

These 10 healthy fall soup recipes for 2025, from pumpkin coconut to curried parsnip, deliver cozy, nutritious comfort with seasonal flavors. Easy and budget-friendly, they’re perfect for autumn meals. Ready to warm up? Shop at Trader Joe’s, Aldi, or Amazon Fresh, browse Pinterest for inspiration, or grab ingredients now. Don’t wait—cook these soups today and make your 2025 fall deliciously healthy!