Delicious and healthy: soups for autumn and winter

When it gets cold and uncomfortable, we love soups. They warm us up, taste good - and they're healthy too. Especially if they are homemade.

That is why soups are recommended in autumn and winter

It has vegetables in it, which are rich in nutrients, fiber and water. It keeps you full and strengthens the immune system. The soup also warms you from the inside. Good for digestion: The body can digest cooked and pureed food better than raw food. However, it is important to chew well anyway, because this activates the digestive enzymes in the saliva.

You can prepare it well in advance: if you don't have much time to cook during the day, simply prepare the soup the evening before. Puree the vegetables, season to taste and pre-cook. You can take it with you to work and warm it up in a well-closable screw-top jar.

Chase away the stress spoon by spoon: You can't swallow hot soup. It is therefore ideal for practicing slow eating. Consciously take every spoonful. Not only do you do something against stress, you also support your digestion.

There are healthy spices in it: vegetables alone might taste too bland. But with warming spices such as ginger, turmeric or chili, they become a real treat. The spices are good for the immune system and some also have valuable healing properties.

Soups are even suitable for losing weight: With soup fasting, after two days of relief (here you do without animal protein), you only eat soups for five days and smoothie bowls for breakfast. To do this, drink two to three liters of still water or herbal tea throughout the day. The cure ends with two fast-breaking days - this helps the body to find its way back to normal eating habits.

Which soups for autumn?

Vegetables that are (or will be) in season are ideal. In autumn, for example, these are pumpkin, Brussels sprouts, broccoli, carrots, parsnips, beetroot and potatoes. Let us share with you few examples.

Pumpkin soup with ginger and coconut milk

You need 800 g Hokkaido pumpkin, 600 g carrots, a 5 cm piece of ginger, an onion, 2 tablespoons butter, 1 liter vegetable stock, 500 milliliters coconut milk, the juice of one lemon, some coriander, salt, pepper and soy sauce. This is how it works: Dice the pumpkin (with skin), carrots, ginger and onion and sauté them in butter. Then pour the broth over everything and cook until soft in 15 to 20 minutes. Then puree very softly with the hand blender, then stir in the coconut milk, season with salt, pepper, lemon juice and soy sauce and heat again. Garnish with coriander leaves.

Carrot Ginger Soup

You need 250 grams of carrots, an onion, a clove of garlic, 400 milliliters of vegetable stock, 100 milliliters of white wine, a tablespoon of tomato paste, a centimeter of ginger, an organic orange, a tablespoon of clarified butter, 2 tablespoons of olive oil, salt and pepper. That's how it's done:

Cut the carrots into narrow strips. Peel and grate the ginger and dice the garlic and onion. Wash the orange with hot water, then grate the peel and squeeze the fruit. Heat the clarified butter in a saucepan and fry the onions and carrots in it. When the onions are slightly brown, add the tomato paste, orange peel, ginger and garlic. Mix everything quickly and deglaze with white wine. Now add the vegetable broth and let the soup simmer for 20 minutes over medium heat until the carrot pieces are cooked. Then puree the soup and add orange juice. Season with salt and pepper, bring to the boil again and serve immediately.

Potato cream soup

You need 700 grams of floury potatoes, a packet of soup greens (celery, carrots, leeks), 3 teaspoons of vegetable stock powder, 1.5 liters of water, two bay leaves, frying oil and optionally some crème fraîche. How it works: Clean the soup vegetables and peel the potatoes, onions and leeks, then cut everything into small cubes. Fry the onions and leeks in a little oil until translucent and then add the potatoes and soup vegetables. Pour in enough water to cover everything. Then add the bay leaves and the vegetable stock powder. Let everything simmer for a quarter of an hour. When the potatoes are soft, remove the bay leaves and puree everything finely. Finally, season with salt and pepper and fold in the crème fraîche. If you like, you can also serve Wiener sausages with the potato soup

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Go with the flow and experiment

It's fun to experiment. In principle, you can puree any vegetable and make a soup out of it. Beetroot, for example, can be made into a light and very tasty soup with potatoes, ginger, yoghurt and horseradish. Just give it a try. You can also conjure up soups from leftover vegetables. For example, potatoes, sweet potatoes, peppers, broccoli, zucchini, parsnips, cabbage and parsley root are suitable for combining.

You can use a potato masher, hand blender, stand mixer or food processor to puree. It is important to cook the vegetables until they are soft beforehand.

You can get more tips for healthy eating in the cold season from our nutritionists. You can also have an individual nutrition plan drawn up there.