Fall Soups Fit for a Blender

The secret to weeknight soup is right there in your blender. You’ll spend less time cooking — and cleaning — and in minutes you’ll have piping-hot soup ready to start your meal. I’ve blended quinoa into tomato bisque for some hearty added protein, and I’ve even added wonderful creaminess to classic carrot-ginger soup with blended cashews.

Creamy Carrot-Cashew and Ginger Soup

Yield: 6 servings

Ingredients:

1 tablespoon extra virgin olive oil

1 onion, chopped

1 pound carrots, chopped and cooked

1 cup raw cashews, soaked for 4 hours or overnight

One 1-inch piece fresh ginger, peeled and chopped

1 cup vegetable broth

1/2 cup almond milk or cashew milk

1/2 cup fresh cilantro or parsley

Juice of 2 limes

Salt and pepper

Directions:

Heat the olive oil in a skillet over medium heat. Add the onion and cook until softened, about 5 minutes; transfer to a blender.

Working in batches if necessary, add the carrots, cashews, ginger, broth and cashew milk; blend until smooth and hot, about 1 minute. Add the cilantro and blend until chopped, about 5 seconds. To serve, stir in the lime juice and season with salt and pepper.

Per serving: Calories 154; Fat 11 g (Saturated 2 g); Sodium 71 mg; Carbohydrate 13 g; Fiber 3 g; Sugars 3 g; Protein 4 g

Quinoa Tomato Bisque

Yield: 6 servings

Ingredients:

1 tablespoon extra virgin olive oil

1/2 medium onion, chopped

2 cloves garlic

2 carrots, chopped into small pieces

One 28-ounce can diced tomatoes with juice

1 cup vegetable broth

1/2 cup cooked quinoa

1/2 cup almond milk

1 1/2 teaspoons honey

Salt and pepper

Directions:

In a large pot, heat the olive oil over medium heat. Add the onion, garlic and carrots; cook, stirring occasionally, until softened, about 10 minutes; transfer to a blender.

Working in batches if necessary, add the tomatoes with their juice, broth, quinoa, milk and honey; blend until smooth and hot, about 1 minute. Season with salt and pepper.

Per serving: Calories 175; Fat 4 g; Sodium 142 mg; Carbohydrate 30 g; Fiber 4 g; Sugars 5 g; Protein 5 g

Smoky Sweet Potato Soup

Yield: 6 servings

Ingredients:

1 tablespoon extra virgin olive oil

1 large onion, chopped

1 large carrot, peeled and shredded

2 sweet potatoes (2 pounds), peeled, chopped and cooked

1 to 2 chipotle peppers in adobo sauce, plus 1 tablespoon adobo sauce

2 sprigs thyme, leaved removed

Salt and pepper

Directions:

In a large pot, heat the olive oil over medium heat. Add the onion and carrot; cook, stirring occasionally, until softened, about 10 minutes; transfer to a blender.

Working in batches if necessary, add the sweet potato, chipotle peppers and adobo sauce, thyme and 2 cups water; blend until smooth and hot, about 1 minute. Season with salt and pepper.

Per serving: 87 g; Fat 3 g; Sodium 39 mg; Carbohydrate 15 g; Fiber 2 g; Sugars 1 g; Protein 1 g

For more delicious and healthy recipes:

Foods with 100 Calories

Healthy Weeknight Dinners

5 Healthy Breakfasts to Fit into Your Schedule

Silvana Nardone is the author of the Silvana’s Gluten-Free and Dairy-Free Kitchen: Timeless Favorites Transformed.

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