There’s something about the change of season that draws me into the kitchen with a craving for warmth, simplicity, and nourishment. In our home, soup is a cornerstone of our rhythm – especially in autumn, when the chill begins to settle in and we crave grounding meals that support our energy and mood throughout the day.
Today I’m sharing a deeply nourishing, family-friendly soup that we’ve returned to again and again: a Root and Grain Soup simmered in chicken broth and gently spiced with turmeric and cumin, my autumn soup for toddlers. It’s packed with vegetables, warming spices, and slow-release carbohydrates, making it ideal for both toddlers and adults alike.
It’s also forgiving, adaptable, and perfect for batch cooking.
Why This Soup Works for Family Wellness
This soup blends fiber, protein, complex carbs, and minerals in a gentle, easy-to-digest way. It’s filling without being heavy, and the mix of vegetables and grains offers:
- Leek and Onion: Natural prebiotics that support gut health.
- Carrot and Kumara: Rich in beta-carotene and gentle on little tummies.
- Soup Grains (red lentils, barley, and brown rice): Offer a balance of plant-based protein and slow-digesting carbohydrates to keep blood sugar stable.
- Chicken Broth: Provides collagen, minerals, and gut-healing amino acids.
- Turmeric and Cumin: Anti-inflammatory spices that support digestion and immunity.
This combination is especially helpful during the midday hours, setting little bodies (and big ones!) up for a calm, steady afternoon.
Why This Soup Works for Busy Moms
This soup is:
- Easy to prep in advance or make in one pot
- Packed with vegetables, protein, and fiber
- Naturally creamy and sweet without dairy
- Mild in flavor—perfect for little eaters
- Budget-friendly and great for batch cooking
It’s also incredibly forgiving. You can swap vegetables based on what’s in your fridge or use different grains depending on what your toddler prefers.
Autumn Root and Grain Soup
This soup is full of gentle flavor, soft textures for toddlers, and nourishing ingredients that help keep everyone full and focused for the rest of the day.
Ingredients
- 1 tbsp olive oil or butter
- 1 large leek, sliced (white and light green parts only)
- 1 onion, diced
- 2 carrots, chopped
- 1 medium orange kumara (sweet potato), peeled and diced
- 1/2 cup red lentils
- 1/4 cup soup grains (such as a mix of barley and brown rice)
- 1 tsp turmeric
- 1/2 tsp cumin
- 4 cups chicken broth (or vegetable broth)
- Sea salt to taste
- Optional Additions:
- A bacon hock
- A swirl of coconut milk or olive oil before serving
- A dash of lemon juice for brightness
- Fresh parsley or herbs for moms’ bowls
Instructions
- Heat olive oil in a large pot over medium heat. Add leek and onion, and sauté until soft and translucent (about 5–7 minutes).
- Add carrots and kumara, and cook for another 5 minutes.
- Stir in turmeric and cumin until fragrant.
- Add red lentils, soup grains, and broth. Bring to a boil, then reduce heat to low.
- Simmer for 30–35 minutes, or until vegetables and grains are soft. Or, using pressure cooker, cook on high for 10 minutes, leave to release pressure for 10 minutes.
- Taste and season with sea salt as needed. You can leave it chunky or blend partially for a smoother texture (I like to mash a few scoops with a potato masher).
Notes
If using bacon hock, cook on high in pressure cooker for 25-30 minutes and let release pressure for 15 minutes.
Serving Suggestions for my Autumn Soup for Toddlers
This soup is naturally thick and hearty, but you can mash it lightly or blend a portion for a smoother texture if preferred. I usually serve it with oat flatbread or sourdough toast spread with butter.
- Add a bacon hock in for extra flavour and protein (be cautious to season after tasting as they can be salty!) – I like to cook mine in the soup and then remove when it is falling apart, taking out all bones and gristle and returning small bits of meat to stir through.
- Add a slice of oat flatbread or sourdough toast on the side
- Offer a soft-boiled egg or sliced cheese if extra protein is needed
- For babies, mash or blend soup further and cool before serving
Toddler-friendly kitchen jobs
If your toddler is new to helping in the kitchen, start small. Toddlers can scoop, pour, stir, butter, mash, and even help with simple clean-up like wiping the table or putting utensils in the sink. We like to bring a sturdy step stool to the counter and use small bowls and wooden utensils that are just their size. This keeps things fun and safe while fostering early independence.
Here are a few jobs your toddler might enjoy with these meals:
- Scooping oats or crackers into bowls
- Buttering flatbread
- Grinding seeds with a mortar and pestle
- Peeling soft-boiled eggs
- Washing fruit in a colander
You’ll be amazed how much pride and joy they take in being part of the process. Even just a few moments of involvement – washing veggies, stirring with supervision, or sitting on a stool nearby – helps toddlers feel part of the meal-making process. These sensory experiences lay the foundation for a lifelong love of cooking and healthy food.
Batch Cooking Tips:
- Double the recipe and freeze in small containers for future lunches
- Store in the fridge for up to 4 days
- Pack into a thermos for an on-the-go meal
Weaving Soup Into Your Autumn Rhythm
This soup reflects the season – warm, golden, and grounding. It’s the kind of meal that brings everyone to the table, even on the busiest days. Best of all, it fits right into a gentle home rhythm: a pot on the stove while your toddler plays nearby, a midday pause to nourish and connect.
Soups like this can anchor your week with ease. I often make a pot on Monday and reheat it throughout the week for lunches or simple dinners. It fills the house with warmth, calms the nervous system, and reminds us to slow down.
Whether you enjoy it in silence or around a noisy toddler table, this soup is a quiet form of care – for you and your family.
If you try it, let me know how it lands in your home. Find the youtube videos that feature this soup and other Autumn foods here and another below. Find my recipe for oat flat breads here to serve with it!
Want more seasonal food ideas? Subscribe to my newsletter and YouTube channel or read the related toddler lunch blog post for more autumn meal inspiration.
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