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Something about a warm, hearty bowl of soup just makes me happy … and this soup, full of delicious and comforting Fall flavors, sure did not disappoint!  The soup is packed with nutrients from the many veggies I’ve crammed into the recipe, but you won’t even be thinking about the nutrients as you slurp it down!  It’s a good one to freeze, as well … just perfect for those nights when you forgot to plan your meal and still want to grab something healthy and delicious.  My mom and I made this together a few weekends ago (thanks, Mom!), and I reluctantly ate my last bowl from the freezer this week.

As I said, this dish is loaded with Fall veggies.  You’ve probably cooked with – or at least heard of – cauliflower (rich in Vitamins C and B, manganese, and potassium!), kale (one of my all time favorites, and a complete nutritional powerhouse) and butternut squash (another one of my favorites, and loaded with potassium, Vitamin C, and many other antioxidants).

But have you used parsnips (which are rich in vitamins A, C, E, K, and many others) or celery root (also called celeriac, it’s literally the root of the celery stalks you usually eat, and is a good source of magnesium, calcium, and many vitamins)?  Let’s take a look!

Below, you’ll see a whole parsnip (looks just like a white carrot!), and then me holding a whole celery root.  If you can’t find them easily in your grocery store, just ask the grocer – I almost always can track these two down. parsnip celery root

OK, now that we’re familiar with all of our veggies … let’s cook!Autumn Harvest Soup from The Lyons Share

Autumn Harvest Soup

Serves 6 (enough for a small meal, or as part of a larger meal)

Ingredients

Don’t be intimidated … you likely have many of these ingredients in your pantry or spice cabinet, and just have to pick up a few veggies!  As long as you have the squash base, feel free to make substitutions for whatever veggies you prefer.

  • 1 onion (yellow or white), chopped or diced
  • 1 parsnip, chopped into bite-sized pieces
  • 1 celery root, peeled and roughly chopped
  • 1/2 of a medium-sized butternut squash (about 1.5-2 cups), peeled and chopped
  • 1 cup cauliflower, chopped into bite-sized pieces
  • 1 zucchini, chopped into bite-sized pieces
  • 1 can kidney beans, drained and rinsed
  • 1/2 cup chickpeas, drained and rinsed
  • 0.6 lb raw, boneless, skinless chicken breast (this was what was in my small package; feel free to use more or less according to your preference and nutritional needs, or for a vegetarian version just use a whole can of chickpeas to boost the protein a bit)
  • 4 cups reduced sodium, fat-free chicken broth (or vegetable broth for vegetarian version)
  • 4 cups kale, torn into bite-sized pieces
  • 2 cups water
  • 1 clove garlic, minced
  • 1 tsp olive oil
  • 1 tsp + a pinch of salt
  • 1 tsp nutmeg, dried
  • 1 tsp rosemary, dried
  • 1 tsp + a pinch of ground black pepper

Instructions

  1. Preheat oven to 400 degrees.  Season chicken breasts with a pinch of salt and pepper, and bake for 20-25 minutes, or until just cooked through.  Chop into bite-sized pieces and set aside. chicken diced
  2. Microwave entire celery root for 3 minutes to soften.  Once cool enough to handle, peel (or simply hack off the outer pieces with a knife like I did), and chop roughly.  You’ll be pureeing this, so no need to chop nicely. celery root peeled
  3. Poke 4-5 holes through the skin of the butternut squash (so it doesn’t explode) and microwave for 3 minutes to soften.  Once cool enough to handle, peel and chop roughly.
  4. In a medium-sized skillet, heat olive oil and saute garlic and onion 2-3 minutes.  Add chopped celery root and butternut squash, and saute 7-10 more minutes or until softening. veggies sauteeingmom sauteeing
  5. Meanwhile, chop your cauliflower, zucchini, kale, and parsnip into bite-sized pieces. (Side note: my mom has been so into healthy living lately that she even had a green smoothie taste waiting for me to power me through our cooking session!  How nice – and delicious!) cauliflower and green smoothie
  6. In a large blender, puree onion, garlic, celery root, squash, and broth until smooth and creamy. vitamix
  7. Combine pureed squash mixture, beans, cauliflower, zucchini, parsnip, chicken, and spices in a very large pot and stir.  Add water until soup reaches desired consistency (I started with 2 cups, but may have added a bit more).  Bring entire mixture to a boil, then reduce heat to low, add kale, cover, and simmer for 30-60 minutes (the more you let it cook, the better the flavors blend!).  adding kale
  8. You’ll be tempted to take off the lid and stir many times throughout the simmering (we were!) but try to just let it do its thing!  Just make sure your cauliflower and parnsips are soft before removing from the heat. soup cooking soup close up
  9. Ladle soup into six bowls (or freezable Tupperware containers!). portion controlled soup
  10. Dig in and enjoy!  My mom ate her portions as a meal, and I combined with other goodies.  Here it is as the star of a Fall-themed dinner with a sooo-close-but-still-have-a-few-adjustments-before-I-post-the-recipe Warm Brussels Sprout and Apple Salad, as well as some roasted veggies (of course!). fall harvest soup meal fall harvest soup close up

If made according to this recipe, each serving will have 195 calories, 3g fat, 26g carbs, and 17g protein.

So tell me in the comments … what is your favorite Fall flavor?  Do you finish your Fall Reset like me today?  Any fun or healthy (or both!) plans for the weekend?

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15 Comments

  1. Amy @ The Little Honey Bee on September 27, 2013 at 9:37 am

    Yum! I love this recipe. You have reminded me to pick up some fall root veggies.
    Amy @ The Little Honey Bee recently posted…A Simply Delicious GiveawayMy Profile

    • Megan Lyons on September 27, 2013 at 10:56 am

      Yes! Love my root veggies! Rutabaga mash and parsnip fries are some of my favorites :).

  2. Davida @ The Healthy Maven on September 27, 2013 at 9:39 am

    This soup looks awesome! I made a huge batch of gingered butternut squash soup last weekend which I’ve been eating all week. Growing up we ALWAYS had soup in our house. In university my Mom would make huge batches of soup and laddle them into individual containers which I would freeze and then take out for easy weekday meals. My roommates were not pleased I took over the freezer though 😉
    Davida @ The Healthy Maven recently posted…Roasted Kabocha Squash BrowniesMy Profile

    • Megan Lyons on September 27, 2013 at 10:57 am

      Aww, that’s so sweet of your mom!! I’m sure it was nice to have homemade meals when you “needed” them. Gingered butternut squash soup sounds delicious!

  3. Eating 4 Balance on September 27, 2013 at 9:44 am

    I have soup basically every day because it is so easy for my stonach to digest. I live encorporating squash like kabocha when I can. Squash and pumpkin just scream fall to me 🙂

    Your soup looks so delicious! I need to start adding more fresh herbs to mine.

    • Megan Lyons on September 27, 2013 at 10:57 am

      I also love soup! Easy to digest as you say, plus filling and nutritious! Thanks for stopping by!

  4. Michelle Q. on September 27, 2013 at 10:08 am

    This looks delicious! Can’t wait to try it now that the temperatures are dropping!

    • Megan Lyons on September 27, 2013 at 10:58 am

      It is delicious, Michelle! I owe you an email soon!

  5. Amy @ Long Drive Journey on September 27, 2013 at 1:07 pm

    YUM!!! This looks so good. I love bn squash! (and abbreviations, apparently). I can never eat soup by itself because it’s just too much liquid but I’d LOVE to have this on the side.
    Amy @ Long Drive Journey recently posted…Spinning Tired.My Profile

  6. Caitlin on September 27, 2013 at 1:11 pm

    this sounds most excellent. i love autumn soups! the weather is perfect for them.

  7. Arman @ thebigmansworld on September 27, 2013 at 11:13 pm

    What’s a cauliflower?

    I’ll have to start making soups- I’ve never been a huge fan as I found them not being incredibly filling, however as a side to other things- sounds like a plan!

    Root vegetables scream comfort during the colder months!
    Arman @ thebigmansworld recently posted…off the cuff Fridays- Grain free kabocha flatbreadMy Profile

    • Megan Lyons on September 28, 2013 at 7:21 am

      It’s a good thing I “know” you through our blogs, otherwise I would have started patiently typing out what a cauliflower looks like so you could find one :). Yes, try soups as a side!!

  8. 7 Things I Ate Last Week | The Lyons' Share Wellness on September 29, 2013 at 9:28 am

    […] of veggie-filled meals. I already showed you my Autumn Harvest Soup with Apple Brussels Sprout salad and roasted veggies.  I enjoyed a veggie and hummus dipping […]

  9. Stephanie on September 29, 2013 at 11:38 am

    Yum, this looks incredible and would be perfect for those cool fall nights ahead.
    Stephanie recently posted…Awesome Etsy Finds – Trick -or Treat EditionMy Profile

  10. […] back to the soups.  I’ve already shared one delicious fall-themed soup with you and, yes, it had parsnips and butternut squash as well.  But you can never have too many […]

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