Seasnal Soups and Stews

As November rolls in and thoughts of summer’s sweltering heat are a faint memory,everyone rejoices in the fact that it’s finally getting cooler outside. Around the house, there’s a crisp autumn breeze flowing in through the open window, pots are simmering on the stove, filling the room with the aroma of a tasty meal, and children are playing outside surrounded by fallen leaves. It’s the time of year when we want a healthy, hearty meal that is easy to make. This season, why not savor a new soup or stew?

Green Goodness

This soup is the perfect solution to eating your green veggies. It’s gluten and grain free, making it an ideal soup for a satisfying lunch. One taste and you’ll be craving it for the rest of the season.

Creamy Broccoli Spinach Soup

3 cups steamed broccoli

1 ½cups fresh spinach leaves (reserve a few for garnish if desired)

Few sprigs of flat leaf parsley, stems removed

1 ½tbsp of shelled hemp seeds

1⁄₈ tsp or a small pinch of fine sea salt

1 cup hot water

1-2 tsp of extra virgin olive oil to finish

1 oz feta cheese, crumbled on top

Freshly ground black pepper

Place steamed broccoli, fresh spinach, parsley, hempseeds and salt in the pitcher of a high-speed blender. Add 1 cup hot water and blend on high for about 3-4 minutes or until completely silky and smooth. Serve topped with chunks of feta cheese and a drizzle of olive oil. Garnish with spinach leaves, if desired, and season with freshly ground black pepper.

Recipe and photo courtesy of Sylvie Shirazi of Gourmande in the Kitchen,

A Skinny Solution

Looking for something new to try? Have some chowder! This chowder is hearty, full of vegetables and has a little kick thanks to the peppers. If you like spicy food, this might just become your new favorite.

Skinny Poblano Pepper & Corn Chowder

1 tbsp olive oil

1 large onion, diced

2 cups peeled and diced carrots

2 cups diced celery

1 large poblano pepper, ribs and seeds removed, finely diced

2 cloves garlic, minced

1 tsp dried thyme

Salt and pepper, to taste

6 cups fat-free, low-sodium chicken stock

2 cups peeled and diced Yukon gold potatoes

4 cups frozen corn kernels

6 tbsp unsalted butter

1 cup all-purpose flour

2 cups whole milk, heated

A couple of dashes of hot sauce (optional)

Fresh parsley, to garnish

In a 6-quart Dutch oven, or other heavy pot, heat olive oil over medium heat. Add onion, carrots and celery. Cook until veggies begin to get tender and onion becomes translucent. Add poblano pepper and garlic. Stir, and cook until garlic becomes fragrant. Add dried thyme and salt and pepper. (Start with 1 tsp salt and a 1/4 tsp pepper, and adjust later if more is needed.) Add 6 cups of stock, diced potatoes and frozen corn. Bring to boil; then turn down to simmer. Continue to simmer until potatoes and rest of the vegetables are fork tender. Melt butter in a medium-sized saucepan over medium heat. Sprinkle in flour and combine with a whisk. Whisk and cook for 1-2 minutes. Slowly whisk in warmed milk. Stir until mixture has thickened (approximately 12 minutes). Slowly pour milk mixture into the simmering stock, and stir to incorporate. Allow the chowder to cook until desired thickness. Taste for salt and pepper; add more as desired. Add a few shakes of hot sauce, if desired. Garnish with fresh parsley.

Recipe and photo courtesy of Renee of Renee’s Kitchen Adventures,

A Tasty Combination

For those of you who want a change from the usual, this soup is for you. This light, yet filling dish is perfect by itself or paired with a salad. For a meal change up, you can add tomatoes, noodles, thyme and any seasoning you want.

Chickpea & Cabbage Soup

2 cups onion, chopped

¼ cup sunflower or olive oil

4 cups cabbage, chopped

2 ½ cups cooked chickpeas (garbanzo beans)

1 ¾ cups cooked corn

1 cup carrot, diced

1 cup peas, fresh or frozen

¼ cup celery, chopped

2 garlic cloves, finely chopped

8 cups low-sodium vegetable broth

¼ cups rolled oats

1 tsp dill

Salt, black pepper

Sauté onion in oil until soft and translucent. Add remaining ingredients except oats. Cook on medium fire until vegetables are soft. Add rolled oats to the pot, and cook for about 5 more minutes. Serve hot.

Recipe and photo courtesy of Zrinka Pavic of DietTaste,

Paleo Perfection

Looking for a soup that’s both different and simple to do? Try a ham and sweet potato soup! Going back to the time of early hunters and gatherers, this Paleolithic lifestyle soup is both gluten and dairy free and sure to send your taste buds on a whirl of flavor.

Paleo Ham & Sweet Potato Soup

2 ½ cups uncooked red yams, diced

1 cup uncooked white sweet potatoes, diced

2 cups of pre-cooked ham, diced

½ cup celery, diced small

½ cup carrots, diced small

½ cup yellow onion, diced small

5 cups of chicken broth

2 tbsp of coconut oil (for sautéing veggies)

1 tbsp arrowroot flour (powder)

1 tbsp of water

1 can (around 13.5 oz) of coconut milk (full fat)

Crumbled bacon for garnish, optional

To season:

2 tbsp of maple syrup

1 tbsp mustard (jarred)

1 tsp parsley flakes

1 tsp ground pepper

½ tsp onion powder

½ tsp garlic powder

½ tsp dried thyme

In a large soup pot, sauté diced celery, carrots and onion in coconut oil for 5-7 minutes or until veggies are tender. Add 5 cups of chicken broth, cooked ham and uncooked red yams and white sweet potatoes. Turn up heat to start bringing the soup pot to a boil. While waiting on boil, in a separate small saucepan over medium-low heat, combine 1 tbsp of water with 1 tbsp of arrowroot flour; whisk for about 1 minute. Add can of full-fat coconut milk to the small sauce pan. Cook mixture for another 3-5 minutes stirring occasionally until it thickens slightly and becomes creamy. When large soup pot begins to boil, reduce its heat to medium. Next, add the seasonings (maple syrup, mustard and dry seasonings) to the soup pot. Cook soup about 10-15 minutes total or until potatoes are tender. About 10 minutes into soup’s total cooking time, stir in mixture you made in small saucepan and cook for another 5 minutes. Ladle soup into bowls, and garnish with bacon bits (if desired). Serve hot and enjoy!

Recipe and photo courtesy of Trina of Paleo Newbie,

A Hearty Feast

This stew, full of simmering flavor, is perfect for a lazy, autumn afternoon. Start up your slow cooker, mix in the ingredients and relax until it’s time to treat yourself to the delicious taste of fall with every hearty spoonful.

Slow Cooker Paleo Beef Stew

1 tsp salt

1 tsp black pepper

2 ½ lbs boneless beef chuck roast, cut into 1-inch cubes

½ cup red wine

1 cup beef broth

3 tbsp tomato paste

1 yellow onion, diced

2 cups sliced mushrooms

3 carrots, chopped

1 tsp dried rosemary

1 tsp dried thyme

2 whole bay leaves

1⁄₃ cup fresh Italian parsley, minced

3-4 garlic cloves, minced or pressed

1 healthy pinch of red pepper flakes

Cut beef into 1-inch pieces, and season with salt and pepper. Place in slow cooker. In a small bowl, whisk tomato paste into the beef broth. Pour over beef along with wine. Add carrots, onion and mushrooms along with garlic and remaining seasonings. Give the ingredients a good stir, cover and cook on low 4-6 hours or on high 2-3 hours or until meat is cooked through and veggies are tender. Remove bay leaves before serving. Garnish with fresh parsley if desired.

Recipe and photo courtesy of Trina of Paleo Newbie,

Savory Stew

Looking for a dish that’s more than just comfort food? This stew is full of tender meat, tasty vegetables and simple seasonings, all thrown into a pot and simmered to perfection. It’s a traditional dish with an unexpectedly delicious twist of flavor that can be served over mashed potatoes or rice.

Spanish Pork & Fennel Stew with Saffron Rice


3 pounds boneless blade (shoulder) pork roast, cut into 1 1/2-inch chunks

4 tablespoons olive oil, as needed

Kosher salt and freshly ground black pepper

1 head fennel, cored and cut into 1/2-inch pieces

1 large yellow onion, chopped

1 large red bell pepper, seeded and cut into 1/2-inch pieces

6 cloves garlic, minced

½ cup dry sherry or apple juice

Chopped fresh cilantro

Saffron rice:

2 cups long-grain white rice

1 teaspoon kosher salt

½ teaspoon crushed saffron threads

For stew, heat 2 tablespoons oil in large Dutch oven over medium-high heat. Season pork with 1 1/2 teaspoons salt and 1/2 teaspoon pepper. In batches, without crowding (and adding more oil as needed), add pork and cook, turning occasionally, until browned on all sides, about 6 minutes per batch. Transfer to plate. Add remaining 2 tablespoons oil to Dutch oven, and heat. Add fennel, onion, bell pepper and garlic; cover. Cook, stirring occasionally with wooden spoon, until vegetables soften, about 8 minutes. Add sherry; bring to a boil. Return pork with any juices to Dutch oven. Add enough cold water to just cover pork and vegetables, about 6 cups; bring to a boil. Reduce heat to low, and cover. Simmer, stirring occasionally, until pork is very tender, about 1 1/2 hours. Just before pork is tender, make saffron rice. Bring rice, 4 cups water, salt and saffron to a boil in medium saucepan over high heat. Reduce heat to very low, and cover. Simmer until tender, about 20 minutes. Remove from heat, and let stand for 5-20 minutes. Fluff rice with fork. Using slotted spoon, transfer pork and vegetables to serving bowl, and cover with aluminum foil. Let cooking juices stand for 3 minutes; then skim off fat on surface. Boil over high heat, uncovered, until cooking liquid is reduced by half, about 10 minutes. Season juices with salt and pepper. Pour over pork and vegetables and sprinkle with cilantro. Spoon saffron rice into bowls. Top with stew, sprinkle with cilantro and serve.

Recipe and photo courtesy of and

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