Nourishing Fall Recipes: Soups and Stews

As the leaves turn golden and the days grow shorter, there’s nothing quite like a warm, hearty meal to nourish both body and soul. Fall is the perfect season to indulge in comforting soups and stews that are not only delicious but also packed with nutrients. In this article, I’m excited to share some of my favorite fall recipes, including a traditional Spanish Puchero—a dish that embodies the essence of cozy, homemade goodness.

I’ll also highlight a few kitchen essentials, like the pressure cooker (or olla de presión), which can make your cooking experience faster and more efficient. I first saw the pressure cooker in my mother-in-law’s kitchen five years ago, and since then, it’s become a staple in mine. From steaming veggies to making our family’s favorite Puchero, I use it for everything. Although I have a multicooker, I always reach for the pressure cooker instead—it’s simpler, more efficient, and much easier to clean (which is a huge plus). It saves an incredible amount of time. If you haven’t tried one yet, I highly recommend it. It might just become the most essential tool in your healthy kitchen.

1. Creamy Butternut Squash and Coconut Soup

Butternut squash is a fall favorite, with its rich, sweet flavor and velvety texture. This creamy soup is a comforting dish that’s simple to prepare and perfect for a chilly evening.

Ingredients:

• 1 large butternut squash, peeled and cubed
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tablespoon olive oil (find a high-quality option here)
• 1 can coconut milk (I recommend an organic, BPA-free variety like this one)
• 4 cups vegetable broth
• 1 teaspoon ground cumin
• 1/2 teaspoon ground cinnamon
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, and sauté until translucent.
2. Add the butternut squash, cumin, and cinnamon, stirring to coat the squash in the spices.
3. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer until the squash is tender, about 20 minutes.
4. Use an immersion blender (like this one) to blend the soup until smooth. Alternatively, transfer the soup to a blender in batches.
5. Stir in the coconut milk, and season with salt and pepper. Heat through, without bringing it to a boil.
6. Serve hot, garnished with fresh cilantro.

2. Lentil and Sweet Potato Stew

This stew is a wonderful blend of sweet potatoes and lentils, both of which are nutritional powerhouses. It’s a perfect dish to enjoy on a brisk fall day.

Ingredients:

• 1 cup green or brown lentils, rinsed and drained
• 2 sweet potatoes, peeled and diced
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika (I recommend this brand for a robust flavor)
• 1/2 teaspoon ground turmeric
• 4 cups vegetable broth
• 2 cups chopped kale (or spinach)
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing until softened.
2. Add the sweet potatoes, lentils, smoked paprika, and turmeric. Stir to combine.
3. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer until the lentils and sweet potatoes are tender, about 25-30 minutes.
4. Stir in the kale, cooking for an additional 5 minutes until wilted.
5. Season with salt and pepper, and garnish with fresh parsley before serving.

3. Traditional Spanish Puchero

Puchero is a classic Spanish stew, rich in history and flavor. Traditionally, it’s made with a variety of meats and vegetables, but for a quicker and equally delicious version, I highly recommend using a pressure cooker, or olla de presión. This tool cuts down cooking time significantly while preserving the rich, deep flavors that make Puchero so special.

Ingredients:

• 1 pound beef shank with bone
• 1/2 pound pork ribs
• 1/2 pound chicken thighs
• 1/2 pound chorizo sausage
• 2 potatoes, peeled and diced
• 2 carrots, peeled and sliced
• 1 leek, cleaned and chopped
• 1/2 cabbage, chopped
• 1/2 cup chickpeas, soaked overnight and drained (or use canned for convenience)
• 1 bay leaf
• 1 teaspoon smoked paprika (try this authentic Spanish paprika here)
• Salt and pepper to taste
• 6 cups water

Instructions:

1. In your pressure cooker, heat a little olive oil over medium heat. Brown the beef shank, pork ribs, and chicken thighs until they develop a nice color.
2. Add the chorizo, potatoes, carrots, leek, cabbage, chickpeas, bay leaf, and smoked paprika. Stir to combine.
3. Pour in the water, ensuring the ingredients are well-covered. Season with salt and pepper.
4. Secure the lid on the pressure cooker and bring it to high pressure. Cook for about 25 minutes.
5. After the cooking time, carefully release the pressure according to the manufacturer’s instructions.
6. Serve hot, with the broth ladled over the meat and vegetables. This dish is perfect with crusty bread on the side.

Using a pressure cooker for this recipe not only saves time but also enhances the flavors, making it an invaluable tool for anyone who enjoys hearty, home-cooked meals. If you don’t have one yet, I highly recommend investing in a quality olla de presión—you can check out some excellent options here.

4. Mushroom and Barley Soup

Mushrooms and barley are a match made in heaven, especially when combined in a warm, savory soup. This dish is filling and deeply satisfying, perfect for a quiet evening at home.

Ingredients:

• 1 cup pearl barley
• 2 cups mixed mushrooms, sliced (shiitake, cremini, and oyster mushrooms work well)
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 4 cups vegetable broth
• 1 teaspoon dried thyme
• 1 bay leaf
• Salt and pepper to taste
• Fresh thyme for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing until translucent.
2. Add the mushrooms, cooking until they release their moisture and begin to brown.
3. Stir in the barley, thyme, and bay leaf. Pour in the vegetable broth and bring to a boil.
4. Reduce the heat and simmer until the barley is tender, about 40-45 minutes.
5. Season with salt and pepper, and garnish with fresh thyme before serving.

I hope these recipes inspire you to embrace the fall season with delicious, nourishing meals. Cooking with seasonal ingredients not only supports your health but also helps you connect with the natural rhythms of the earth.

What are your go-to fall recipes? Have you tried using a pressure cooker for traditional dishes like Puchero? I’d love to hear your thoughts and tips in the comments below.

Happy cooking!

Anastasia Holistic Sage🌿

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