Savoring flavorful soups and hearty stews for autumn's chilly nights.
Autumn is here, and with it comes a bounty of seasonal produce that's perfect for hearty soups and stews. Here are some healthy and nutritious recipes to warm you up this season.
Tuscan White Bean and Butternut Squash Soup
This vegan and gluten-free soup is a delightful blend of flavors. Caramelized butternut squash, white beans (such as cannellini or navy beans), garlic, sautéed onions, fresh herbs, baby kale, and a flavorful broth (either vegetable or chicken stock) come together to create a hearty and nourishing meal [1]. The soup is enriched with fresh lemon juice and olive oil, making it a perfect fall dish.
Vegetable Soup with Seasonal Veggies
This versatile recipe is a pantry staple, featuring vegetable broth, diced tomatoes, dried herbs, vinegar, and a variety of autumn vegetables, such as carrots, sweet potatoes, butternut squash, cremini mushrooms, kale or spinach. It's light yet warming, ideal for cooler weather, and easy to customize based on what's available [5].
Fall Soups and Stews Variety
Explore the many hearty stews featuring seasonal root vegetables and greens. Butternut squash and leek soup, baby kale and chickpea soup with tomatoes, Italian wedding soup with spinach, and French onion soup with rich toppings are just a few examples. These recipes are hearty, protein-packed, and easy one-pot meals that balance vegetables with beans, sausage, or chicken for added nutrition [3][2].
Seasonal ingredients to focus on for autumn soups and stews are butternut squash, kale, white beans, carrots, sweet potatoes, pumpkin, parsnips, apples, and pears. Using garlic, aromatic herbs, and good-quality stocks enhances flavor and nutrition. These recipes prioritize whole, minimally processed foods and combine fiber-rich vegetables with plant or animal proteins for a balanced, comforting meal in the cooler months [4].
Butternut Squash and Apple Soup
A sweet and savory dish, butternut squash and apple soup is made with butternut squash, apples, onions, garlic, vegetable or chicken broth, cinnamon, and honey.
Root Vegetable Stew
This hearty dish is made with vegetables like potatoes, carrots, parsnips, and turnips in a flavorful broth.
Lentil Stew
High in protein, fiber, and iron, lentil stew is a great choice for vegetarians and those looking to add more plant-based meals to their diet.
Pumpkin Soup
Pumpkin soup is high in vitamins A and C, fiber, and potassium.
Frozen Vegetables
Frozen vegetables can be used in soups and stews as they are frozen at their peak ripeness and retain much of their nutritional value and flavor.
Mushroom and Barley Soup
Mushroom and barley soup is a hearty dish made with mushrooms, barley, and vegetable broth. Barley is a good source of fiber.
Leftovers
Soups and stews can be made in advance and taste even better the next day as the flavors have had time to develop. Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days, or frozen for longer storage.
Toppings
Toppings like crumbled crackers, fresh herbs, shredded cheese, or a dollop of sour cream can elevate soups and stews.
Chicken and Vegetable Stew
This hearty dish is packed with protein from the chicken, vitamins from the vegetables, and minerals from the broth.
French Onion Soup
French onion soup is a classic dish made with caramelized onions, beef or vegetable broth, white wine, and thyme. It's rich in iron.
In summary, try a white bean and squash soup, a flexible vegetable soup loaded with your favorite fall produce, or explore one of the many hearty stews featuring seasonal root vegetables and greens for a healthy and delicious autumn meal. Enjoy!
- Autumn produce, such as butternut squash, carrots, sweet potatoes, and kale, can be used in hearty Tuscan White Bean and Butternut Squash Soup, Vegetable Soup with Seasonal Veggies, or Butternut Squash and Apple Soup for a nutritious and flavorful meal.
- To complement your healthy cooking lifestyle, consider incorporating lentil stew, root vegetable stew, or mushroom and barley soup into your weeknight dinner rotation, which are packed with fiber, protein, and essential vitamins.
- Global cuisines like Italian, French, and Indian offer a variety of hearty stews, such as the French Onion Soup with rich toppings, Italian wedding soup with spinach, and Pumpkin Soup, which are nutritious additions to your home-and-garden recipe repertoire.
- For an impressionable meal, try Chicken and Vegetable Stew—a filling dish that combines tender chicken with a medley of vegetables in a protein-rich and flavorful broth.
- When whipping up food-and-drink creations, remember that frozen vegetables, like peas and mixed vegetables, can be used in soups and stews, providing you with an assortment of seasonal flavors all year round while retaining their nutrients.
