Warm & Easy Soup Recipes for This Fall
Warm & Easy Soup Recipes for This Autumn
As the air turns crisp and the days grow shorter, there’s nothing quite as comforting as a warm bowl of soup. For mamas-to-be, soups aren’t just cozy—they’re nourishing, hydrating, and easy to digest. They can calm nausea, soothe digestion, and deliver essential nutrients in every spoonful.
This autumn, we’ve gathered five simple, pregnancy-friendly soup recipes that bring warmth, ease, and seasonal flavors to your table. Each recipe is designed to be wholesome, gentle, and full of love—just what you and your baby need. And the best part? These soups aren’t just for pregnancy—they’re also perfect for sharing with your whole family, bringing everyone together around the table with comfort and care.
Hearty Red Lentil Soup
This protein-packed soup is grounding and satisfying, perfect for days when you need steady energy. Lentils provide iron and folate—two essentials for pregnancy—while spices like cumin and coriander bring warmth.
Ingredients:
- 1 cup red lentils (rinsed well)
- 1 onion, chopped
- 2 carrots, chopped
- 2 cloves garlic, minced
- 1 tsp ground cumin
- 1 tsp coriander
- 1 tbsp olive oil
- 5 cups vegetable broth
- Juice of ½ lemon
- Salt & pepper to taste
- Fresh parsley for garnish
Instructions:
- Heat olive oil in a large pot. Sauté onion, carrots, and garlic until fragrant.
- Add cumin and coriander, stir for 1 minute.
- Add lentils and broth. Bring to a boil, then simmer for 25 minutes until lentils are soft.
- Blend lightly with a hand blender (keep some texture).
- Stir in lemon juice, season, and garnish with parsley.
Creamy Pumpkin Soup with Roasted Seeds
Nothing says autumn quite like pumpkin soup. This creamy, golden bowl is rich in vitamin A, supporting your baby’s growth while giving you a comforting boost.
Ingredients:
- 1 small pumpkin (about 3 cups pumpkin flesh), peeled & cubed
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tsp fresh ginger, grated
- 3 cups vegetable broth
- 1 cup coconut milk
- Olive oil for roasting
- Salt & pepper to taste
- Pumpkin seeds for topping
Instructions:
- Roast pumpkin cubes at 200°C with olive oil, salt, and pepper for 25 minutes.
- In a pot, sauté onion, garlic, and ginger until fragrant.
- Add roasted pumpkin and broth. Simmer 10 minutes.
- Blend until smooth, stir in coconut milk, and adjust seasoning.
- Top with roasted pumpkin seeds.
Carrot & Turmeric Soup
This bright, sunny soup is full of beta-carotene and anti-inflammatory goodness—perfect for keeping your immune system strong through autumn.
Ingredients:
- 6 carrots, peeled & chopped
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tsp turmeric
- ½ tsp ginger powder (or fresh)
- 4 cups vegetable broth
- 1 tbsp olive oil
- Salt & pepper
- Fresh parsley for garnish
Instructions:
- Heat olive oil in a pot, sauté onion and garlic.
- Add carrots, turmeric, and ginger. Stir well.
- Add broth, bring to boil, then simmer 20 minutes until carrots are soft.
- Blend until creamy. Season and garnish with parsley.
Creamy Mushroom Soup
Earthy mushrooms give this soup a rich, comforting flavor—while providing B vitamins and antioxidants to keep you energized.
Ingredients:
- 500 g mushrooms, sliced
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 tbsp olive oil
- 3 cups vegetable broth
- 1 cup milk (or oat milk for dairy-free)
- 1 tsp thyme
- Salt & pepper
- Fresh herbs to garnish
Instructions:
- Heat olive oil in a pot, sauté onion and garlic.
- Add mushrooms and thyme, cook until softened.
- Add broth, simmer 15 minutes.
- Blend until smooth, stir in milk, season to taste.
- Garnish with herbs.
White Bean & Kale Soup
This hearty bowl is protein-rich and loaded with fiber, making it grounding and satisfying. White beans help keep blood sugar steady, while kale delivers essential minerals like calcium and iron.
Ingredients:
- 2 cups cooked white beans (cannellini or butter beans)
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 carrot, chopped
- 2 cups kale, chopped
- 4 cups vegetable broth
- 1 tbsp olive oil
- 1 tsp rosemary
- Salt & pepper
- Lemon juice to finish
Instructions:
- Heat olive oil in a pot, sauté onion, carrot, and garlic until softened.
- Add beans, broth, and rosemary. Simmer for 15 minutes.
- Stir in kale, cook 5 more minutes.
- Season with salt, pepper, and a squeeze of lemon juice.
- Serve with crusty whole-grain bread.
