September Harvest Soup
As autumn’s crisp air rolls in, nothing is more comforting than a warm, nourishing bowl of harvest soup. This recipe contains the rich flavours of autumn vegetables and fruits!
Here is a closer look at the health benefits of one of my autumn favourites:
Leeks and Onions:
Leeks are a versatile ingredient that is appreciated for its significant health benefits. They support improved blood circulation, help lower cholesterol levels, and offer anti-inflammatory, anti-cancer, and antioxidant effects. Additionally, leeks can assist in reducing fat and blood sugar levels.
Onions also play an important role in health. They can help prevent and manage conditions such as dyslipidemia, high blood pressure, diabetes, and obesity, making them a great addition to a balanced diet.
Potatoes and Squash:
Potatoes are an excellent source of vitamin C, a nutrient essential for the body’s healing processes and tissue growth. It’s important to note that peeling potatoes can diminish their nutritional value, so consider leaving the skin on for maximum benefit.
Squash is another nutritious option, rich in beta-carotene and potassium. The vibrant colour of squash comes from beta-carotene, which provides antioxidant properties that may lower the risk of certain diseases and combat the signs of aging. Potassium is crucial in maintaining healthy blood pressure and potentially reducing the risk of stroke and heart disease. It also supports proper functioning of our muscles, kidneys, and digestive system.
Carrots and Apples:
Carrots are also rich in beta-carotene, an antioxidant that the body converts into vitamin A. This nutrient is essential for maintaining healthy vision, supporting immune function, and promoting skin health. Additionally, carrots are a good source of dietary fiber, which aids in digestion and helps regulate blood sugar levels.
As the saying goes, “An apple a day keeps the doctor away!”. Apples are packed with vitamin C and fiber, making them a fantastic choice for boosting your immune system and supporting gut health. The fiber found in apples, particularly in the skin, can help lower cholesterol levels and promote feelings of fullness, which may assist in weight management. Moreover, apples contain various phytonutrients linked to a reduced risk of chronic diseases, including heart disease and certain cancers. For maximum nutritional benefits, leave the skin on when enjoying this wholesome fruit.
Overall this soup is a great way to embrace autumn while nourishing your body. Packed with various wholesome ingredients, September Harvest Soup not only warms you from the inside out but also provides plenty of vitamins, minerals, and antioxidants.
September Harvest soup
Yield: 6 servings
Preparation time: ~15 minutes
Cooking time: ~30 minutes
- 2 tbsp butter
- 2 large leeks (white part only), chopped
- 1 large onion, chopped
- 1 large potato, peeled and diced
- 2 cups diced, peeled squash (preferably butternut or buttercup)
- 1 cup diced carrots
- 1 tart apple, peeled and chopped
- 4 cups chicken stock
- 1/4 tsp ground nutmeg
- 1/2 cup light cream or milk (optional)
- 1/4 cup dry white wine (optional)
- Salt and pepper
- In a large, heavy, saucepan, melt the butter over medium heat. Add the chopped leaks and onion, cooking and stirring often until they are softened but no browned, about 10 minutes. This step builds a flavourful base for your soup.
- Incorporate the diced potatoe, squash, carrots and apple into the pan. Pour in the chicken stock and bring the mixture to a boil. Reduce the heat, cover and let it simmer until the vegetables are tender, approximately 20 minutes. Stir occasionally to ensure even cooking.
- Once the vegetables are soft, transfer the mixture to a blender or food processor. Puree until the soup is very smooth. If you prefer a chunkier texture, blend only half of the soup and return it to the pot.
- Return the pureed soup to the saucepan. Stir in the nutmeg and if using, the cream and white wine. Season with salt and pepper to taste. Heat the soup until it is piping hot, but avoid boiling to maintain the flavours
- Ladle the soup into bowls and garnish with a sprinkle of chopped green onions or chives for a fresh, vibrant touch
This comforting dish is perfect for chilly evenings and can easily be adapted to include your favorite seasonal produce. Whether enjoyed on its own or paired with bread, this soup is a simple yet satisfying addition to your autumn meal planning.
