Learn to cook healthy and hearty winter soups that the whole family will enjoy.

It’s Soup Season! Try These Delicious Fall Recipes

When the temperature dips, nothing is as warming as a bowl of thick, hearty soup. Here are two seasonal recipes that are destined to become household favorites.

Trinidadian Dal (Yellow Split Pea Soup)

Dal, which can be made with pretty much any legume, can be enjoyed as a soup or a side dish, depending on how thick or thin you make it. In Trinidad, it is made with yellow split peas and made on the watery side, served as a sauce alongside roti and curry.

Here’s what you’ll need:

  • 1 cup yellow split peas
  • 2 cloves garlic
  • 2 tsp. saffron, turmeric or curry powder
  • Salt and black pepper to taste
  • ½ sliced onion
  • 5 cups water
  • ½ tsp. cumin
  • 1 T. canola oil


Bring water and a pinch of salt to a boil.

Add the rest of the ingredients except the cumin seed, bring back to a boil, then simmer, covered, for at least 30 minutes until the split peas are soft..

Use a swizzle stick (a type of whisk used in Trinidad) or an immersion blender to thicken slightly.

In a small frying pan, heat a tablespoon or two of oil, then add cumin seed.

Pour the spiced oil on top of the dal before serving.

This recipe is adapted from The Doctor’s Spicebox, a food and recipe blog written by Kaiser Permanente physician and GetFit San Francisco contributing expert Dr. Linda Shiue, who runs The Thrive Kitchen at Kaiser Permanente San Francisco.

Creamless Creamy Cauliflower Soup

Most cauliflower soups are made with heavy cream, but this one is vegan and as easy as it gets. You really don’t need cream, since cauliflower contains pectin, a natural ingredient that makes it creamy when pureed, with no dairy added.

Here’s what you’ll need:

  • 3 tablespoons olive oil
  • 1 medium onion, thinly sliced
  • 1 head cauliflower (about 1 1/2 pounds), broken into florets
  • Salt, to taste
  • 5 1/2 cups water, divided
  • Extra virgin olive oil, to taste
  • Freshly ground black pepper, to taste
  • Optional: Whole wheat croutons


Warm the extra virgin olive oil in a Dutch oven or other soup pot. Add the onion and allow it to sweat in the olive oil over low heat for about 15 minutes.

Add cauliflower, salt to taste, and 1/2 cup water. Increase heat to medium-low, cover the pot and stew the cauliflower for 15 to 18 minutes, or until tender.

Add another 4 1/2 cups hot water, bring to a low simmer and cook an additional 20 minutes uncovered.

Working in batches, purée the soup in a blender to a very smooth, creamy consistency. Pour back into pot. Let the soup stand for 20 minutes until it thickens.

Thin the soup with 1/2 cup hot water and reheat. If desired, top with croutons (whole wheat and homemade if possible). Last, add drizzle of extra virgin olive oil and freshly ground black pepper to taste.

This recipe is adapted from Kaiser Permanente’s Food for Health blog, which has many more delicious recipes.

Melanie Haiken writes about health, wellness and fitness for national magazines and websites. She specializes in discovering and reporting the latest research on diet, nutrition, fitness, weight loss and other health-related topics. Her award-winning stories have appeared in Fitness, Shape, Health, Forbes, and other respected magazines. She also contributes health stories to numerous Kaiser Permanente newsletters and other publications.