Fall Soups as Heartwarming as Fuzzy Socks

A Fall Garden Extravaganza of Fragrant Soups

Every year around this time, the abundance from your garden moves from outside to inside. The veggies you painstakingly worked all summer to grow have now been harvested and they’re left sitting on your kitchen counters. Maybe you’ve been canning some of them, but what about the rest of them? What are you going to do with them? Now it’s time to put all of your hard work to fresh use with some lovely new soup recipes for fall. On October 22nd, Danielle Irving from Sanford Family Wellness is holding a class through Moorhead Community Education where she’ll introduce you to a fall garden extravaganza of soups. She will be making a tasty fresh Tomato Basil soup that will WOW your senses. She’ll also have a Spicy Black Bean Soup with Quinoa that utilizes your fresh or canned salsa! Lastly, a fall favorite: Butternut squash soup. It is golden and so full of flavor. All recipes are free of nuts, dairy, gluten and meat.

For information on her class go to: https://communityed.moorhead.k12.mn.us

In the meantime, here’s a sneak peek at her recipe for Spicy Black Bean Soup with Quinoa

Spicy Black Bean Quinoa Soup

Serving 1 cup


1-1½ cups chopped celery

1 medium onion, chopped

3 cloves garlic, minced

1 T olive oil

3 cans- 14.5 oz each broth –low sodium*

2 cans 15 oz black beans rinsed and drained or 1 can black beans and 1 cup corn

1 jar, 16 oz salsa

1 cup cubed cooked chicken breast, optional

1 cup cooked quinoa

1 T lime juice

1 t cumin


In a large saucepan, sauté celery, onion, and garlic in oil until tender. Stir in remaining
ingredients, heat through.

Calories: 197, Total fat: 3g, Cholesterol: 14mg, Sodium 1533mg, Total Carbohydrate: 28g, dietary fiber: 10g, sugars: 5g, Protein 14g

4% vitamin A, 8% vitamin C, 6% Calcium, 15% Iron

*nutrition value was NOT calculated with low sodium

provided by: Sanford Family Wellness Center, Healthy Cooking Instructor