Is it just me or there’s something about the soup. Technically, I was able to stock up on canned food or head to my local soup bar, but autumn is just as good a time to make it from scratch on my own.
With a slower life and a spirit of embracing seasonal diet, we asked RDN’s Gaby Vaca-Flores, Senior Education and Science Affairs Manager at Hum, to share some of our healthy soup recipes using seasonal ingredients. Bonus: Not only is it perfect for autumn, but it is also designed to improve your GLP-1 levels with a hearty spoonful of everything.
Healthy soup recipes we’re stirring this fall
1. Spice butternut squash and lentil soup
According to Vaca-Flores, butternut squash is packed with fiber and complex carbohydrates, which is slow to digest and helps regulate blood sugar levels. “Together, these two mechanisms promote GLP-1 secretion. An increase in GLP-1 secretion means more bloating, and often reduces overeating,” she shares.
Lentils add plant-based proteins and resistant starch to the mix. The latter supplies beneficial intestinal bacteria and is also linked to GLP-1 regulation and weight loss.
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1 tablespoon olive oil 1 tablespoon chopped clove garlic, 1 teaspoon cumin ½ tolmelic 1 medium butternut squash, peeled, diced ¾ cups red lentils 4 cups low sodium vegetable salt salt and chili pepper
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Heat the olive oil in a large pot. Fry the onion and garlic until fragrant. Add the spices and toast for 30 seconds. Stir in the squash, lentils and soup. Bring it to a boil and then reduce to simmer for 25-30 minutes. Blend a smooth texture (or leave it thick if you like). It’s the season to taste.
Tip: Courtesy of protein and probiotics, for the possibility of a GLP-1 boost, Vaca-Flores recommends to top the soup with a small amount of Greek plain yogurt.
2. Creamy white beans and rosemary soup
This vegan-friendly soup offers warmth, flavor and health perks with spades. “White beans are hypoglycemic fiber-filled legumes known to support blood glucose regulation,” says Vaca-Flores.
“They may also help promote satiety and stimulate the release of GLP-1 thanks to the slow digested starch.”
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1 tablespoon 1 olive oil 1 shallots, 2 finely chopped clove garlic, 2 cans (15 oz) of white beans (canelini), drain and rinse, 1 low sod veggie broth 1 teaspoon fresh rosemary (or 1 teaspoon dried) salt & pepper to taste the options
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Fry shallots and garlic in olive oil until tender. Add the beans, soup and rosemary. Simmer for 20 minutes. Use a dip blender to puree until creamy. Season with a splash of salt, pepper and lemon juice.
Tip: For extra fiber and micronutrients, Vaca Flores suggests throwing a handful of chopped lush greenery (kale, spinach, Swiss chard, etc.). Want to eat more? Serve with whole grain sourdough toast, rub with garlic and topped with avocado or hummus for a higher satiety and a heavier GLP-1 boost.
3. Delicious pumpkin and kinoa soup with sage
Without pumpkins, the autumn menu would not be complete. This is where this healthy soup recipe comes out. According to Vaca-Flores, our favorite staples this fall are rich in fiber and slow-burning complex carbohydrates. “Pumpkins have naturally low calorie content, but their nutrients make them perfect for weight-promoting diets,” she continues. Bonus: It is also rich in beta-carotene, an antioxidant and anti-inflammatory plant pigment that boosts immunity.
Quinoa, on the other hand, is a complete plant protein and is perfect for plant-based eaters as it packs all nine essential amino acids. “And that higher satiety factor helps reduce the surge in hunger after dropout,” says Vaca-Flores.
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1 tbsp olive oil or ghee 1 small yellow onion, 2 diced garlic cloves, 1 tbsp fresh sage (or 1 tsp dry) 1 tbsp pumpkin puree 3 cups cooked quinoa Low Sodium Sodium Soup (vegetable or chicken) Salt, pepper, nutmeg
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In a pan, saute the onion and garlic in oil until clear. Add sage, pumpkin, quinoa and soup. Mix together. Simmer for 20-25 minutes. Season with salt, pepper and nutmeg. Topped with feta or roasted pumpkin seeds to serve crunch.
