Healthy Fall Soup and Stew Recipes for a Cozy, Comforting Season

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Ahh…fall. With the changing leaves and the crispness that enters the air, there’s nothing like a hot bowl of soup or stew to make you feel comfortable and relaxed!

When thinking of traditional meat and vegetable medleys, we’re often left with the thought of heavy comfort food. But that’s not always the case! There are plenty of ways to eat a cozy and comfortable fall soup or stew that is also healthy and filling. Try these recipes below.

Colorful Autumn Vegetable Soup

Adapted from TheHealthyMaven.com
Prep Time: 10 minutes / Cook Time: 30 minutes / Total Time: 40 minutes
Serves: 6-8


  • 1 Tbsp. olive oil
  • 1 large yellow onion, chopped
  • 2 celery stalks, chopped
  • 3 garlic cloves, minced
  • 1 small sweet potato (about 1 cup), chopped
  • 1 cup peeled butternut squash, chopped
  • 2 cups cauliflower florets, chopped
  • 2 cups sliced cabbage
  • 28 oz. can of diced tomatoes
  • 6 cups vegetable stock
  • 2 tsp. Italian seasoning (or a mixture of dried parsley, basil, and oregano)
  • 1/2 tsp. cracked black pepper
  • 1 tsp. sea salt
  • 2 Tbsp. freshly chopped parsley


  1. Heat up a large pot over medium-high heat and add olive oil.
  2. Throw in onion, carrot, and celery and cook for 3-5 min. or until onions are translucent.
  3. Add in garlic and cook for 1 min.
  4. Add in sweet potato, butternut squash, and cauliflower and cook for 5 min.
  5. Top with cabbage, diced tomatoes, vegetable stock, and spices. Then stir.
  6. Bring to a boil and then let simmer, uncovered over medium heat for 30 min.
  7. Top with fresh parsley and serve warm.

Note: This soup will keep for a week in the refrigerator and freeze well for several months.

Carrot Ginger Soup

Adapted from SkinnyTaste.com 
Prep Time: 10 minutes / Cook Time: 40 minutes / Total Time: 50 minutes
Serves: 4
Note: You can make this soup vegan or dairy-free by swapping the cream for coconut milk


  • 1 Tbsp. unsalted butter (use oil if dairy-free)
  • 1 large white onion, chopped
  • 3 cups reduced-sodium vegetable broth
  • 1 lb. peeled baby carrots
  • 1 Tbsp. grated fresh ginger
  • 1/4 cup reduced-fat sour cream, vegan sour cream, or coconut milk if dairy-free
  • Kosher salt and white pepper to taste
  • 2 Tbsp. fresh microgreens or chives for garnish


  1. In a large pot or Dutch oven, melt butter over medium heat. Add onions and cook for about 5-6 mins, stirring often or until they are soft.
  2. Add broth, carrots, and ginger. Cover and bring to a boil. Reduce heat and simmer until carrots are soft, about 30 mins.
  3. Add sour cream by using an immersion blender (or in batches in a regular blender). Carefully blend until smooth. Bring soup back to a boil and adjust salt and pepper to taste.
  4. Ladle into 4 bowls and garnish with a little more sour cream and fresh chives if desired.

Spicy Cauliflower, Kale, and Chickpea Stew

Adapted from TheFirstMess.com
Prep Time: 10 minutes / Cook Time: 50 minutes / Total Time: 60 minutes
Serves: 4-6
Note: The amount of vegetable stock you use should depend on how thick or thin you want your stew. This recipe goes for something in between.


  • 1 Tbsp. coconut oil
  • 1 cooking onion, diced small
  • 1 Tbsp. curry powder
  • 1 bay leaf
  • 3 cloves garlic, minced
  • Small jalapeño or cayenne pepper, seeded and minced (optional)
  • 1/2 cup waxy potatoes, diced
  • 3 cups small cauliflower florets
  • 28 oz. can crushed tomatoes
  • 1-2 cups vegetable stock
  • 1 cup cooked chickpeas (drained of any liquid)
  • 1 bunch Lacinato/Tuscan kale, stems removed and chopped
  • Salt and pepper to taste
  • Chopped leafy herbs to finish (parsley, cilantro, etc.)


1) Heat the coconut oil in a large soup pot over medium heat. Add the onions and cook slowly, lowering heat if necessary. Cook until very soft, translucent, and almost to the point of breaking down ( about 6-7 mins). Add the curry powder and bay leaf and cook for 3 more mins, stirring often. Add the garlic and jalapeño (if using). Stir and cook until fragrant, constantly stirring to avoid burning the garlic.

2) Add the potatoes and cauliflower to the pot and stir. Season with salt and pepper to taste. Add the crushed tomatoes and stir once more. At this point, add 1 cup vegetable stock (you may want to add more later). Stir, place a lid on top, and bring to a boil. Lower the heat to a simmer and remove the lid. Cook until the potatoes are just tender, about 40 mins. Add the chickpeas and diced kale and simmer for 5 more minutes or until greens have wilted.

3) Check the curry for seasoning, adjust, and serve hot. Try over naan, brown rice, quinoa, or on its own. Garnish with chopped leafy herbs.

For more tips on making a healthy fall soup or stew, Click Here.

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