Nourishing Soups and Stews for Fall


Warm your body and up your nutritional intake with hearty soups and stews this fall. Soup and stews are a great way to add nutrients to a tasty package by adding nutrient-packed ingredients like spinach, pumpkin, and lentils. 

Here are some creative suggestions to kickstart your soup and stew journey:


Opt for chicken, beef, or vegetable stock; or experiment with a tomato or miso base. To enhance the flavor of your soups and stews, consider roasting various vegetables such as acorn squash, carrots, pumpkin, broccoli, and cauliflower. This process intensifies the taste and adds a creamy texture to your base. You can further enhance the creaminess by substituting traditional ingredients with alternatives like coconut milk, peanut butter, or tahini, which also increase the protein content of your favorite creamy soups.


Diversify your protein sources with options like beef, chicken, turkey, chickpeas, lentils, various beans (white, kidney, butter), brown rice, nutritional yeast, quinoa, eggs (poached or whisked into the broth), a sprinkle of nuts, tahini, nut butters, dairy or dairy-free yogurt, sour cream, or cheese.


Go beyond the typical onions, carrots, and celery, and introduce a medley of vegetables like spinach, leeks, squash, okra, mushrooms, cabbage, and peppers into your soups and stews. Roasting these vegetables can intensify their flavor profiles. Don’t hesitate to explore delightful options like pumpkin or sweet potato stew to embrace a new fall favorite and savor a delectable dish.

With a wide array of base options, proteins, and an adventurous approach to vegetables, your fall soup and stew journey promises to be both delicious and nutritious. So, why not explore these ideas and discover new fall favorites to savor and enjoy during the season’s cooler days? Happy cooking!

Laura Zurita, MS, RDN, LDN |

“I enjoy being a dietitian because I love to talk about everything: food facts, recipes, cooking, and ingredients. In particular, I love the long-term care population and helping people make nutrition a part of this phase of their life.”

Laura Zurita has been a registered dietitian for over 27 years and with HCSG for over seven years. She completed her BS degree in Nutrition and Food Science at Drexel University and her Masters in Food Marketing at Saint Joseph’s University. She roots for all the Philadelphia teams, especially the Philadelphia Phillies, and is now a Penn State Nittany Lions fan as well.

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