Three soups, three different profiles: a smooth pumpkin cream, a soup rich in legumes and a rustic version with mushrooms, all designed to yield several servings.
Autumn soups allow you to use seasonal vegetables, cook in quantity and create light meals without relying on expensive ingredients. The following three suggestions have different profiles: a creamy soup, an option rich in legumes and a rustic recipe with mushrooms.
1. Pumpkin, carrot and red lentil cream
Servings: 6. Preparation: 15 minutes. Cooking: 30 minutes.
Ingredients: 800 g of pumpkin, 2 carrots, 1 onion, 2 cloves of garlic, 120 g of red lentils, 1 litre of water or low-salt broth, 2 tablespoons of olive oil, cumin and pepper.
Preparation: lightly sauté the onion and garlic in olive oil. Add the remaining ingredients and cook until they are soft. Blend until you obtain a velvety cream.
Estimate per serving: 210 kcal, 9 g of protein and 8 g of fibre.
Suggested finishing: toasted pumpkin seeds and a spoonful of natural yoghurt.
2. White bean, cabbage and tomato soup
Servings: 6. Preparation: 15 minutes. Cooking: 35 minutes.
Ingredients: 500 g of cooked white beans, 1 onion, 2 cloves of garlic, 2 carrots, 2 ripe tomatoes or 200 g of crushed tomatoes, 200 g of cabbage, 1 bay leaf, 1.2 litres of water and 2 tablespoons of olive oil.
Preparation: make a light sauté, add carrots, tomatoes, beans, bay leaves and water. Cook for 20 minutes, crush part of the beans to thicken and add the cabbage in the final minutes.
Estimate per serving: 260 kcal, 13 g of protein and 11 g of fibre.
Suggested finishing: chopped parsley, black pepper and a drizzle of olive oil.
3. Rustic mushroom, leek and chestnut soup
Servings: 4. Preparation: 15 minutes. Cooking: 30 minutes.
Ingredients: 400 g of mushrooms, 1 leek, 1 small potato, 150 g of cooked chestnuts, 900 ml of broth, 1 tablespoon of olive oil, thyme and pepper.
Preparation: brown part of the mushrooms for the garnish. Cook the rest with leeks, potatoes, chestnuts and broth. Partially blend to preserve some texture.
Estimate per serving: 285 kcal, 8 g of protein and 7 g of fibre.
Suggested finishing: sautéed mushrooms and fresh thyme.
How to store and reuse
Cool the soup quickly and store in shallow, tightly closed containers.
Freeze in individual portions, leaving some space in the container for expansion.
When reheating, add a little water if the soup has thickened.
Turn leftover pumpkin cream into a pasta sauce or risotto base.