{"id":44086,"date":"2025-09-23T18:11:45","date_gmt":"2025-09-23T18:11:45","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=44086"},"modified":"2025-09-23T18:11:46","modified_gmt":"2025-09-23T18:11:46","slug":"healthy-soup-recipes","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/healthy-soup-recipes\/","title":{"rendered":"3 Hearty and Healthy Soup Recipes to Boost Your GLP-1 Levels This Fall"},"content":{"rendered":"<p>Is it just me, or is there something about soup that *always* hits\u2026 especially by the time temperatures cool off by fall? While you technically could stock up on canned fare or head to your local soup bar, autumn is as good a time as any to make your own from scratch.<\/p>\n\n\n<p>In the spirit of embracing slow living and seasonal eating, we asked HUM\u2019s senior education and scientific affairs manager, <a href=\"https:\/\/www.humnutrition.com\/blog\/author\/gaby-vaca-flores\/\" target=\"_self\" rel=\"\">Gaby Vaca-Flores, RDN<\/a>, to share some of her go-to healthy soup recipes using seasonal ingredients. Bonus: Not only are they perfect for fall, but they\u2019re also designed to boost GLP-1 levels with every hearty spoonful.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-3-healthy-soup-recipes-were-stirring-up-this-fall\">3 Healthy Soup Recipes We&#8217;re Stirring up This Fall <\/h2>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-spiced-butternut-squash-and-lentil-soup\">1. Spiced Butternut Squash and Lentil Soup<\/h3>\n\n\n<p>According to Vaca-Flores, butternut squash is packed with <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-soluble-fiber-vs-insoluble-fiber\/\">fiber<\/a> and complex carbs that slow <a href=\"https:\/\/www.humnutrition.com\/blog\/how-digestion-works\/\">digestion<\/a> and help regulate blood sugar. \u201cTogether, these two mechanisms encourage GLP-1 secretion. More GLP-1 secretion means more fullness, and often, less overeating,\u201d she shares.<\/p>\n\n\n\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/122\/flatter-me-fiber-glp%e2%80%911-booster\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/9d172430-2d27-11f1-b5c9-8da08a8c9ee5.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Flatter Me Fiber GLP\u20111 Booster\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.4\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t2367 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Flatter Me Fiber GLP\u20111 Booster<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tClinically Backed Prebiotic Fiber formulated to double GLP-1 levels, curb cravings, and promote regularity.\u2020\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$30<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n\n\n<p>Lentils add plant-based <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">protein<\/a> and <a href=\"https:\/\/www.humnutrition.com\/blog\/what-is-resistant-starch\/\" target=\"_self\" rel=\"\">resistant starch<\/a> to the mix\u2014the latter of which feeds beneficial gut bacteria and is also linked to GLP-1 regulation and <a href=\"https:\/\/www.nature.com\/articles\/s42255-024-00988-y\" target=\"_blank\" rel=\"noreferrer noopener\">weight loss<\/a>.<\/p>\n\n\n<p><em>Ingredients<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 tbsp olive oil<\/li>\n\n\n\n<li>1 small onion, chopped<\/li>\n\n\n\n<li>2 cloves garlic, minced<\/li>\n\n\n\n<li>1 tsp ground cumin<\/li>\n\n\n\n<li>\u00bd tsp turmeric<\/li>\n\n\n\n<li>1 medium butternut squash, peeled and diced<\/li>\n\n\n\n<li>\u00be cup red lentils<\/li>\n\n\n\n<li>4 cups low-sodium vegetable broth<\/li>\n\n\n\n<li>Salt &amp; pepper to taste<\/li>\n\n\n\n<li>Optional: a swirl of coconut milk or Greek yogurt to serve<\/li>\n<\/ul>\n\n\n<p><em>Directions<\/em><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Heat olive oil in a large pot. Saut\u00e9 onion and garlic until fragrant.<\/li>\n\n\n\n<li>Add spices and toast for 30 seconds.<\/li>\n\n\n\n<li>Stir in squash, lentils, and broth. Bring to a boil, then reduce to simmer for 25 to 30 minutes.<\/li>\n\n\n\n<li>Blend for a smooth texture (or leave chunky if preferred). Season to taste.<\/li>\n<\/ol>\n\n\n<p><strong>Tip:<\/strong> For extra GLP-1-boosting potential courtesy of protein and <a href=\"https:\/\/www.humnutrition.com\/blog\/the-guide-to-choosing-the-best-probiotic-for-you\/\">probiotics<\/a>, Vaca-Flores advises topping your soup with a dollop of plain Greek yogurt.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-creamy-white-bean-and-rosemary-soup\">2. Creamy White Bean and Rosemary Soup<\/h3>\n\n\n<p>This vegan-friendly soup offers warmth, flavor, and health perks in spades. \u201cWhite beans are a low-glycemic, fiber-packed legume known to support blood sugar regulation,\u201d says Vaca-Flores.\u00a0<\/p>\n\n\n<p>\u201cThey also promote satiety and may help stimulate GLP-1 release thanks to their slowly digested starches.\u201d<\/p>\n\n\n<p><em>Ingredients<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 tbsp olive oil<\/li>\n\n\n\n<li>1 shallot, finely chopped<\/li>\n\n\n\n<li>2 cloves garlic, minced<\/li>\n\n\n\n<li>2 cans (15 oz) white beans (cannellini), drained and rinsed<\/li>\n\n\n\n<li>3 cups low-sodium vegetable broth<\/li>\n\n\n\n<li>1 tsp chopped fresh rosemary (or \u00bd tsp dried)<\/li>\n\n\n\n<li>Salt &amp; pepper to taste<\/li>\n\n\n\n<li>Optional: lemon juice or nutritional yeast to finish<\/li>\n<\/ul>\n\n\n<p><em>Directions<\/em><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Saut\u00e9 shallot and garlic in olive oil until softened.<\/li>\n\n\n\n<li>Add beans, broth, and rosemary. Simmer for 20 minutes.<\/li>\n\n\n\n<li>Use an immersion blender to puree until creamy.<\/li>\n\n\n\n<li>Season to taste with salt, pepper, and a splash of lemon juice.<\/li>\n<\/ol>\n\n\n<p><strong>Tip:<\/strong> For extra fiber and micronutrients, Vaca-Flores suggests throwing in a handful of chopped <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-and-types-of-leafy-greens\/\" target=\"_self\" rel=\"\">leafy greens<\/a> (such as kale, spinach, or Swiss chard)\u2014in the last 5 minutes of cooking. Want to bulk up your meal even further? Serve with whole grain sourdough toast, rubbed with garlic and topped with avocado or hummus, for greater satiety and a heftier GLP-1 boost.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-savory-pumpkin-and-quinoa-soup-with-sage\">3. Savory Pumpkin and Quinoa Soup with Sage<\/h3>\n\n\n<p>No autumn menu would be complete without pumpkin, which is where this healthy soup recipe comes into play. According to Vaca-Flores, this fall-favorite staple is rich in fiber and slow-burning complex carbs\u2014both of which help to stimulate GLP-1 release. \u201cPumpkin is naturally low in calories but high in nutrients, making it a great pick for weight-supportive meals,\u201d she continues. Bonus: It\u2019s also rich in <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9150880\/\" target=\"_blank\" rel=\"noreferrer noopener\">beta-carotene<\/a>, an antioxidant and anti-inflammatory plant pigment that enhances immunity.<\/p>\n\n\n<p>Meanwhile, quinoa is a complete plant protein, so it\u2019s perfect for plant-based eaters as it packs all nine essential amino acids. \u201cPlus, its higher satiety factor can help reduce post-meal hunger spikes,\u201d says Vaca-Flores.<\/p>\n\n\n<p><em>Ingredients<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 tbsp olive oil or ghee<\/li>\n\n\n\n<li>1 small yellow onion, diced<\/li>\n\n\n\n<li>2 garlic cloves, minced<\/li>\n\n\n\n<li>1 tsp fresh sage (or \u00bd tsp dried)<\/li>\n\n\n\n<li>1\u00bd cups pumpkin puree<\/li>\n\n\n\n<li>\u00bd cup cooked quinoa<\/li>\n\n\n\n<li>3 cups low-sodium broth (vegetable or chicken)<\/li>\n\n\n\n<li>Salt, pepper, and nutmeg to taste<\/li>\n\n\n\n<li>Optional: sprinkle of pumpkin seeds or crumbled feta<\/li>\n<\/ul>\n\n\n<p><em>Directions<\/em><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>In a pot, saut\u00e9 onion and garlic in oil until translucent.<\/li>\n\n\n\n<li>Add sage, pumpkin, quinoa, and broth. Stir to combine.<\/li>\n\n\n\n<li>Simmer for 20 to 25 minutes. Season with salt, pepper, and nutmeg.<\/li>\n\n\n\n<li>Serve topped with feta or roasted pumpkin seeds for crunch.<\/li>\n<\/ol>\n\n\n\n<div  class=\"cta-block -mx-4 md:mx-0 my-10 p-px md:rounded bg-white text-black relative  bg-no-repeat bg-cover aspect-[83\/48]\" style=\"background-image:url(https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2024\/12\/BlogBackground_Quiz.jpg);\" >\n\n\t<div class=\"p-4 sm:p-6 w-[70%] md:w-2\/3\">\n\t\t\t\t\t<div class=\"text-2xl md:text-3xl font-display font-bold uppercase\">Build Your Supplement Routine<\/div>\n\t\t\n\t\t\t\t<a class=\"btn btn-large btn-primary mt-4 md:mt-8 !no-underline\" href=\"https:\/\/www.humnutrition.com\/get_started\" target=\"_blank\">Take The HUM Quiz<\/a>\n\t\t<\/div>\n\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Is it just me, or is there something about soup that *always* hits\u2026 especially by the time temperatures cool off by fall? While you technically could stock up on canned fare or head to your local soup bar, autumn is as good a time as any to make your own from scratch. In the spirit [&hellip;]<\/p>\n","protected":false},"author":33,"featured_media":44104,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[819,820],"tags":[252,878,262,863,329],"coauthors":[21958],"class_list":["post-44086","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-recipes","tag-clean-eating","tag-fiber","tag-gut-health","tag-healthy-habits","tag-recipes"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Healthy Soup Recipes with GLP-1 Boosting Benefits | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Boos GLP-1 levels while sipping hearty soups? 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