2 classic creamy soups perfect for fall

On a cool fall day, nothing beats a warm bowl of soup cradled between chilled fingers. What's more, savoury soups are a healthy and delicious way to boost your fruit and veggie intake. Here are two recipes worth trying that make the most of carrots and pumpkins.

Prep time: 10 minutes
Cooking time: 45 minutes
Yields: 4 portions

Ingredients

• 1 tbsp. canola oil
• 1 small onion, finely chopped
• 2 medium carrots, peeled and finely chopped
• 2 medium celery stalks, finely chopped
• 1/4 cup tomato paste
• 3 1/3 cups low-sodium chicken stock
• 1 bay leaf
• 1/2 tsp. dried thyme
• 540 ml can of pumpkin purée
• 1/4 cup light sour cream
• 1/4 tsp. salt
• 1/4 tsp. pepper
• (Optional) Lime slices and chopped cilantro, for garnish

Cooking instructions

1. Heat oil in a large saucepan over medium heat. Add onion, carrot and celery; sauté until softened, about five minutes. Stir in the tomato paste. Cook one minute.
2. Add the stock, bay leaf and thyme; simmer, uncovered, until all the vegetables are tender, about 30 minutes.
3. Stir in pumpkin. Cook for five minutes. Remove bay leaf.
4. Purée soup in batches in a blender or food processor.
5. Pour soup back into saucepan. Add sour cream. Bring to a simmer.
6. Add salt and pepper. Add a little water if mixture is too thick.
7. Garnish with lime and cilantro just before serving.

Nutritional information
Pumpkin is a source of fibre, vitamin A and vitamin C.

• Each serving contains 131 calories; 6 g protein; 6 g fat (including 1 g saturated fat); 6 mg cholesterol; 16 g carbohydrates; 6 g fibre and 725 mg sodium.

Did you know?
An equal amount of any puréed winter squash – like turban, butternut or acorn – or puréed fresh pumpkin can replace canned pumpkin in just about any recipe?

• All of these orange-fleshed varieties, though distinct in flavour, are perfectly complemented by the same seasonings – herbs, spices, citrus juices and zest.

Prep time: 10 minutes
Cooking time: 45 minutes
Yields: 4 portions

Ingredients

• 1 tbsp. canola oil
• 1 medium onion, coarsely chopped
• 1 clove garlic, crushed
• 3 1/3 cups low-sodium chicken stock
• 4 cups peeled and coarsely chopped carrots
• 1/2 tsp. dried thyme
• 1/4 tsp. salt
• 1/4 tsp. pepper
• 1/4 c. low-fat plain yogurt
• 1 tbsp. finely chopped dill

Cooking instructions

1. Heat oil in a medium saucepan over medium heat. Add onion and garlic. Sauté until softened, roughly 5 minutes.
2. Add stock, carrot and thyme. Simmer for about 40 minutes, uncovered, until vegetables are very tender.
3. Purée soup in batches in a blender or food processor.
4. Add salt and pepper to purée.
5. Ladle into bowls and garnish with yogurt and dill.

Nutritional information
One bowl of this soup provides four times the daily requirement for vitamin A. It's also rich in vitamin C, potassium and fibre.

• Each serving contains about 135 calories; 6 g protein; 4 g fat (0 g saturated fat); 1 mg cholesterol; 20 g carbohydrates, 5 g fibre and 773 mg sodium.

Did you know?
Carrots are one of the sweetest vegetables. That may be why so many children who don't like other vegetables enjoy eating them.

• Because carrots are so sweet, people who are counting carbohydrates should eat them in moderation.

For a hearty meal that's loaded with nutrients and is perfect for a crisp fall day, you'll want to give one of these two recipes a try.