Comforting Fall Soups!

The first day of fall is almost here and we’re looking forward to warm, comforting meals that include our favorite seasonal flavors like pumpkin, roasted veggies and earthy spices. Today, we’re sharing four flavorful soups that are healthy and completely Tone It Up approved.

Each of these autumn-themed recipes are great for any meal on your Tone It Up Nutrition Plan and they’re perfect to make for family, friends and even your special someone ;)

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Pumpkin Carrot Soup

A seasonal favorite! This soup is nourishing, comforting and perfect to make for friends and family. Top with your choice of roasted pumpkin seeds, Greek yogurt or parsley!

  • 2 Tbs. Coconut Oil
  • 3/4 Cup Onion, diced
  • 1 Cup Organic Pumpkin Puree
  • 1 Clove of Garlic, crushed
  • 1 Tbs. Paprika
  • 1/4 Cup Chives, chopped
  • 4 Cups of Broth
  • 2 cups of Carrots, chopped
  • Roasted Pumpkin Seeds, Yogurt and Parsley for Garnish
  • Salt & Pepper to taste

Heat oil in a large pot over medium heat. Add the onions and sauté for about 5 minutes. Stir in garlic, paprika and remaining ingredients. Simmer until carrots are tender, about 30 minutes. Allow mixture to cool slightly before pureeing in a food processor or high- speed blender. Serve immediately and garnish.

Savory Tomato Soup

This hearty tomato soup is absolutely delicious and perfect for fall! It also works well as an alternative to marinara sauce!

  • 3 ripe tomatoes
  • 3 garlic cloves
  • 1 Tbs. Olive Oil
  • 1/2 of a white onion, chopped
  • 1 Tbs. Tarragon
  • 1 tsp. sea salt
  • 1 tsp. balsamic vinegar
  • 1 tsp. tamari sauce
  • 1/2 tsp. rosemary
  • Dash of paprika for color
  • Dash of Cayenne (optional)

Place all ingredients in a high speed blender, and process until blended. Add contents into a saucepan and simmer until warm, taste and add more seasoning if desired. While heating, dice up another 1/2 tomato into small pieces and add. Garnish with fresh minced tarragon and black pepper.

Pumpkin Turkey Chili

You’ll be getting plenty of Vitamin A (pumpkin), protein (turkey), and antioxidants (chili) from this recipe! And it will fill eight bellies.


  • 1 1/2 tbsp virgin coconut oil
  • 1 1/2 cups chopped onion
  • 3/4 chopped green bell pepper
  • 3/4 chopped yellow bell pepper
  • 1 1/2 cans, 6 oz chopped green chiles
  • 1 1/2 large minced garlic clove
  • 1 1/2 lbs leftover chopped turkey
  • 1 1/2 cans, 10-11 oz diced tomatoes
  • 1 1/2 cans, 10-11 oz red kidney beans
  • 1 1/2 cups canned pumpkin
  • 2 1/4 tbsp chili powder
  • 3/4 tbsp cumin
  • 1 tsp sea salt
  • 1/2 tsp freshly ground black pepper
  • Couple of shakes of cayenne pepper
  • 1/4 cup chopped fresh cilantro
  • 3/4 cup greek yogurt
  • 2 tsp of cinnamon

First, heat the oil in a large skillet on medium-high heat. Next, saute the onion, peppers, green chiles, and garlic until tender (roughly 10 minutes). Make room on the pan and add leftover turkey (roughly 5 minutes). Stir in tomatoes, beans, and pumpkin. Season with chili powder, cumin, sea salt, and pepper. Lastly, put on low heat and let it simmer for 20 minutes. Mix in fresh cilantro and stir in with plain greek yogurt and cinnamon to serve. Voila, you’re pumpkin turkey chili is ready for eight.

Healthy Minestrone

Minestrone is a traditional Italian soup made with seasonal vegetables. This is your Tone It Up take ~ it’s filled with veggies, easy to make and super comforting! This soup works well with any veggies, so feel free to add your favorite to the mix.

Makes 4 servings

  • 2 Tbs. grapeseed oil
  • 1 small onion, diced
  • 1 large carrot, peeled & sliced
  • 1 small parsnip, peeled & sliced
  • 1/2 bell pepper, chopped
  • 1 cup fresh or frozen green beans
  • 3 cloves garlic, minced
  • 2 cups chopped tomatoes
  • 4 cups of vegetable broth
  • 2 cups Cannellini beans, cooked
  • 1 tsp. oregano
  • 1 tsp. basil
  • 1/2 tsp. thyme
  • 1 1/2 tsp. sea salt
  • 1/2 tsp. ground black pepper
  • Fresh Basil for garnish

In a large soup pot, heat the grapeseed oil over medium-high heat. Add the onion, celery and 1/4 teaspoon of salt. Cook for about 8 minutes until soft and translucent. Add the garlic and cook 30 seconds. Add the bell pepper, parsnip and carrot and cook until they begin to soften, about 5 minutes. Stir in the green beans, dried oregano, thyme and basil, remaining salt, and pepper to taste; cook 3 more minutes.

Add the tomatoes and the broth to the pot and bring to a boil. Reduce the heat to medium low and simmer 10 minutes. Stir in the cannellini beans and cook about 10 minutes. Taste and add more salt & pepper if needed. Serve in your favorite bowls and garnish with fresh basil!

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Once you join you’ll immediately have access to all the special edition, including the NEW Frisky Fall Edition ~ filled with over 50 pages of 75 delicious recipes! With the Frisky Fall Edition you’re guaranteed to have a toned, healthy and happy autumn season!

All members of the Tone It Up Plan receive special editions like this one for free! You also receive a weekly newsletter from us with exclusive tips, Q&As and featured stories to keep you motivated.  If you’re a member, check your members email or the discussion group in the community!
See a sneak peek of the Frisky Fall Edition HERE!


~ Our beautiful members who have found success with the Tone It Up Nutrition Program!~

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Have you joined the Frisky Fall Challenge!? Join HERE!!! 



  1. Caroline Champoux says:

    Yum! I loved soup. Thnak you for all the delicious ideas.I need them Its frezzing here (Alberta,Canada)

  2. Laura S. says:

    Can’t wait to try these! I love soup!
    xo, Laura

  3. Samantha says:

    I bet the minestrone would be amazing with some chicken sausage in there too.. Trader Joe’s makes an awesome lighter Italian chicken sausage that I may try adding in :)

  4. Nicole says:

    How do you know how much a serving of each is?

  5. Sophie says:

    I will vouch for the pumpkin soup being amazing. I wish this wasn’t essentially a repost of last year’s fall soups though. Us longer term TIU gals would love some new material!

  6. Arielle says:

    I’ve made all of these soups and they are SO GOOD. My husband doesn’t even like soup that much, and he liked that too. #tiuhusbandapproved

  7. Claudia Danyluk says:

    Has anyone tried making the Turkey Pumpkin Chili or Minstone soup in a crock pot? Successful?

  8. Kaite THayer says:

    So does the Tomato soup have no broth in it? just tomatoes? And No broth of any sort in the Pumpkin Turkey chili?

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