October 25, 2021

By Heather Blazier, RD, CDE

Fall is soup and stew season for good reason.  A warm bowl of soup makes us feel cozy and comforted while also delivering a hearty dose of nutrition.  Soups and stews can be a wonderful source of balanced nutrition all in one bowl.  If you’re looking to add to your soup and stew repertoire this Fall, try these three recipes. 

This Greek Lemon Chicken Soup is from Edie Wadsworth and is posted on her blog LifeinGrace

This Greek Lemon Chicken Soup via lifeingrace

Instead of using dairy to make this soup creamy, it uses egg yolks.  The result is a creamy, silky soup that is protein and nutrient packed.  It is also perfect for those who are dairy free (just sub olive oil for the butter).  The addition of spinach pumps of the nutrition of this chicken rice soup by adding iron, fiber, Vit C and others.  Whenever a soup or stew recipe calls for greens or veggies, you can always increase the nutrition by adding more than the recipe calls for.  This recipe calls for a couple handful of spinach and retains its deliciousness by adding a whole bag.  

This Vegan Winter Lentil Stew is from the food blog Budgetbytes

Bread being dipped into a bowl of Vegan Winter Lentil Stew

This is a hearty and budget friendly recipe.  Lentils provide the protein source while also being an excellent source of fiber (in particular soluble fiber which helps lower cholesterol).  This recipe is perfect for those trying to eat more plant based recipes.  It is also dairy, gluten and grain free for those who need those options. 

The food blog PinchofYum has this recipe for Wild Rice Soup

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The instructions for this recipe include directions for freezing all ingredients together in a gallon bag or freezer container and then cooking from frozen in either the instant pot or slow cooker.  It could also easily be made on the stovetop.  Perfect for busy fall school nights when you want a filling meal but don’t have much time. Wild rice is a whole grain which provides a blend of protein and fiber.  While it typically takes awhile to cook, the crockpot or instant pot is a great way to quicken that cooking time.