Before I share my favorite Fall soup recipes, let’s first talk about why it is beneficial to eat seasonally. First, when you eat seasonally, you reduce your carbon footprint. When we don’t eat seasonally the food we eat often has to be grown in regions far away and then transported to our stores and then our tables. Eating seasonally also reduces pesticide consumption because when food is out of season it needs more pesticides and preservatives to ensure it lasts long enough to get onto the store shelves, and again, into our kitchens and bellies. Third, eating seasonally allows us to be more harmonious with nature, also, when food is fresh and eaten seasonally it is richer in flavor and nutrients.
Here is a list of seasonal Fall fruits and vegetables:
- Apples
- Artichokes
- Arugula
- Beets
- Broccoli
- Brussels sprouts
- Cabbage
- Carrots
- Cauliflower
- Celery
- Chard
- Chiles
- Cranberries
- Edamame
- Eggplant
- Fennel
- Figs
- Garlic
- Grapes
- Green Beans
- Green Onions
- Herbs
- Kale
- Kohlrabi
- Leeks
- Lemongrass
- Limes
- Mushrooms
- Okra
- Onions
- Parsnips
- Pears
- Peppers
- Persimmons
- Pomegranates
- Potato
- Pumpkin
- Spinach
- Sweet Potato
- Tomatillos
- Turnips
- Winter Squash
- Zucchini
Seasonal Instant Pot Recipes for Fall
I don’t have an Instant Pot, I’m more of an old school slow cooker kind of gal myself, but I couldn’t leave you IP freaks out, so here are some of my fav seasonal recipes from Team Beachbody.
Instant Pot Irish Stew
Ingredients:
- 2 tsp. olive oil
- 12 oz. raw leg of lamb, boneless, fat removed, cut into ¾-inch cubes
- 1 medium onion, chopped
- 3 medium carrots, peeled, chopped
- 2 medium leeks, sliced
- 2 medium parsnips, sliced
- 6 cups of water
- 2 cups low-sodium organic beef (or vegetable) broth
- 1 bay leaf
- 1 tsp. dried thyme
- ½ tsp. sea salt (or Himalayan salt)
- 2 medium Yukon gold (or Peruvian blue) potatoes, cut into ¾-inch cubes (approx. 12 oz.)
- 2 cups cabbage, coarsely cut
- ¼ cup chopped fresh parsley
Instructions:
- Heat oil in a large saucepan over medium-high heat.
- Add lamb; cook, stirring frequently, for 3 to 4 minutes, or until browned.
- Add onion, carrot, leeks, and parsnips; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
- Add water, broth, bay leaf, thyme, and salt. Bring to a boil. Reduce heat to low; gently boil, covered, for 30 minutes.
- Add potatoes and cabbage; cook, uncovered, stirring occasionally, for 10 to 15 minutes, or until lamb and potatoes are tender.
- Remove bay leaf; add parsley.
Recipe Notes:
To make this recipe in an Instant Pot (programmable pressure cooker), follow these instructions:
- Turn 6-quart Instant Pot to high sauté setting.
- Heat oil to hot.
- Add onion, carrots, leeks, and parsnips; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
- Add 2 cups water, 2 cups broth, lamb, bay leaf, thyme, salt, potatoes, and cabbage. Follow manufacturer’s guidelines for locking lid and preparing to cook. Set to pressure cook on high for 12 minutes.
- Follow the manufacturer’s guide for quick release, and wait until the cycle is complete. Carefully unlock and remove the lid, taking care that there is no remaining steam.
- Remove bay leaf; sprinkle with parsley.
Vegan Slow Cooker Stew
Ingredients:
- 1 tsp. olive oil
- 1 medium onion, chopped
- 1 medium green bell pepper, chopped
- 1 medium red bell pepper, chopped
- 2 cloves garlic, coarsely chopped
- 2 cups low-sodium organic vegetable broth
- 1 (14.5-oz.) can diced tomatoes, no added salt
- 2 15-oz. cans chickpeas (garbanzo beans), drained, rinsed
- 1 Tbsp. curry powder
- 1 Tbsp. pure maple syrup
- 1 Tbsp. fresh ginger, finely chopped
- ½ tsp. sea salt (or Himalayan salt)
- ½ tsp. ground black pepper
- 1 dash ground cayenne pepper (optional)
- 1 medium head cauliflower, cut into florets
- 1 (10-oz.) bag raw baby spinach
- 1 cup lite coconut milk
Instructions:
- Heat oil in a medium nonstick skillet over high heat.
- Add onion and bell peppers; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
- Add garlic; cook, stirring frequently, for 1 minute.
- Place onion mixture in a 3-quart slow cooker.
- Add broth, tomatoes (with juice), chickpeas, curry powder, maple syrup, ginger, salt, black pepper, and cayenne pepper. Mix well; cover. Cook on high for 3 hours.
- Add cauliflower. Mix well; cover. Cook on high for 1 hour.
- Add spinach and coconut milk. Mix well; cover. Cook on high for 10 minutes, or until spinach wilts.
Recipe Notes:
To make this recipe in an Instant Pot (programmable pressure cooker), follow these instructions:
- Turn 6-quart Instant Pot to high sauté setting.
- Heat oil to hot.
- Add onion and bell peppers; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
- Add garlic; cook, stirring frequently, for 1 minute.
- Add broth, tomatoes, chickpeas, curry powder, maple syrup, ginger, salt, black pepper, cayenne pepper (if desired), and cauliflower. Follow manufacturer’s guidelines for locking lid and preparing to cook. Set to pressure cook on high for 12 minutes.
- Follow the manufacturer’s guide for natural release, and wait until the cycle is complete. Carefully unlock and remove the lid, taking care that there is no remaining steam.
- Add spinach and coconut milk; mix well. Cover and wait for spinach to wilt, approximately 5 minutes.
- Serve immediately.
My Personal Concoctions
This next recipe comes from the fall soup recipes I blogged about last year.
Butternut Squash Soup
Ingredients:
- 2 tbsp butter or olive oil or ghee
- 1.5 cups chopped yellow onion
- 3 cloves garlic
- 1/4 tsp salt
- 1/8 tsp black pepper
- 1 3- lb roasted butternut squash
- Smoked paprika to taste
- 1/8 tsp ground cinnamon
- 6 cups organic vegetable or chicken broth
- A drizzle of heavy cream optional, for garnish
- Toasted pumpkin seeds optional, for garnish
Note: To prepare the butternut squash cut into cubes. Roast in oil of choice, salt, pepper, and smoked paprika in the oven at 425 degrees for 30 minutes to 1 hour depending on your oven.
Instructions:
- Melt the butter (oil or ghee) in a large pot over medium heat, then add the onion, garlic, salt, and pepper, and cook for 10 minutes, until the onions are soft.
- Add the cubes of butternut squash and cinnamon, and stir for 2 minutes, until the cinnamon smells fragrant.
- Add the broth and bring the liquid to a boil over high heat, then reduce to a simmer. Cook for 2 minutes at a simmer.
- Add all ingredients to a blender and puree
- Add any additional seasoning to taste.
- Add any desired garnish.
Melissa’s Health Kitchen Adapted Broccoli Cheese Soup
Ingredients: 
- 2 cups broccoli stems included
- 2 cups cauliflower stems included
- 1 cup chicken bone broth
- 1 cup coconut milk
- 2 tbsp tapioca flour
- 2 cups cheese
- Salt + pepper to taste
- 1/2 yellow onion diced
- 1 tbsp ghee
Instructions:
- Sauté diced onions, salt + pepper to taste in ghee for about five minutes. Add to a slow cooker with broccoli, cauliflower, broth, and coconut milk. Cover and cook on low for about 4 hours.
- Pout into a blender and add cheese, tapioca flour; blend until creamy. Top with bacon, green onions, cheese and enjoy!
If you feel like you are wanting more recipes, tips, and tricks to living your healthiest life, I have lots more tips where those came from. All of my meal plans include access to hundreds of recipes and short, easy, all levels workouts. If you have any specific recipes you would like or fitness program questions, always feel free to reach out to me. Thanks for reading I hope this information was useful and finds you in a space of the heart. I’m just me Sarah Roberts (Savino), MSW, RYT200, TBB Coach founder of team Indie Sols, figuring out what works for me and sharing it with you in hopes that it will make some positive changes for you as well! As always if you have any direct questions or want personal consultation for anything you can reach me at my email thefitphilanthropist@gmail.com or contact me through any of my social media: Facebook.com/sarah.savino IG- the_fit_philanthropist
Love and Light Always,
Sarah
