5 Fall Soups and Stews to Keep You Healthy This Season You’ll Crave Weekly

By Brandon D / September 26, 2025

Chilly nights are basically an invitation to put something cozy on the stove. These five bowls are loaded with color, nutrients, and big flavor—without keeping you chained to the kitchen. We’re talking immune-boosting veggies, lean proteins, and those comforting aromas that make everyone wander in asking, “Is it ready yet?”

Whether you want a quick weeknight simmer or a slow, lazy Sunday stew, I’ve got you. Grab a spoon and let’s make your kitchen smell like fall (in the best way).

1. Golden Turmeric Chicken & Barley Soup That Warms From The Inside Out

This is your cold-season guardian: bright, brothy, and deeply soothing. Turmeric and ginger bring gentle heat and anti-inflammatory vibes, while barley gives it that satisfying chew. It’s simple, restorative, and perfect for packed lunches.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 1 tsp ground turmeric
• 1 tsp ground cumin
• 2 medium carrots, sliced
• 2 celery stalks, sliced
• 1 cup pearled barley, rinsed
• 8 cups low-sodium chicken broth
• 2 cups cooked shredded chicken (rotisserie works)
• 1 cup chopped kale or spinach
• 1 lemon (zest + juice)
• Salt and black pepper, to taste
• Fresh parsley or dill, chopped (for garnish)

Instructions:

1. Warm the olive oil in a large pot over medium heat. Sauté the onion until translucent, 4–5 minutes. Stir in garlic and ginger for 30 seconds, then add turmeric and cumin to bloom.
2. Add carrots, celery, and barley. Stir to coat, then pour in the broth. Bring to a boil, reduce to a lively simmer, and cook uncovered for 30–35 minutes, until barley is tender.
3. Stir in shredded chicken and kale. Simmer 5 minutes more.
4. Add lemon zest and juice. Season with salt and pepper. Ladle into bowls and garnish with herbs.

Serve with toasted sourdough and a swipe of butter. Swap barley for brown rice or quinoa if you’re gluten-free. Pro tip: This soup loves a drizzle of chili crisp if you want a little kick—trust me.

2. Smoky Sweet Potato, Black Bean & Chipotle Stew That Eats Like A Hug

Hearty, plant-forward, and just spicy enough, this stew is basically sweater weather in a bowl. Sweet potatoes make it creamy without cream, while black beans pack protein and fiber. The chipotle gives it that smoky, cozy vibe you’ll crave on repeat.

Ingredients:

• 1 tbsp avocado or olive oil
• 1 large onion, diced
• 3 cloves garlic, minced
• 1 red bell pepper, diced
• 2 medium sweet potatoes, peeled and cubed (about 4 cups)
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1–2 chipotle peppers in adobo, minced (plus 1 tsp adobo sauce)
• 1 (14.5-oz) can fire-roasted diced tomatoes
• 3 cups vegetable broth
• 2 (15-oz) cans black beans, drained and rinsed
• 1 tsp kosher salt, plus more to taste
• Juice of 1 lime
• Fresh cilantro, chopped (for garnish)
• Optional: 1 cup corn kernels (fresh or frozen)

Instructions:

1. Heat oil in a Dutch oven over medium heat. Sauté onion until soft, 5 minutes. Add garlic and bell pepper; cook 2 minutes.
2. Stir in sweet potatoes, cumin, smoked paprika, and chipotle. Cook 1 minute to toast the spices.
3. Add tomatoes, broth, and black beans (and corn if using). Bring to a boil, then reduce to a simmer. Cook 20–25 minutes, until sweet potatoes are tender.
4. Season with salt and finish with lime juice. Adjust heat with more adobo if you like it bolder.

Top with sliced avocado, a dollop of Greek yogurt, and crushed tortilla chips for crunch. Want it creamier? Stir in a splash of coconut milk at the end. Leftovers thicken beautifully—hello, next-day burrito filling.

3. Creamy Roasted Cauliflower & White Bean Soup That Tastes Fancy (But Isn’t)

This silky soup feels restaurant-level, yet you’ll make it in your favorite sweatshirt. Roasting the cauliflower adds nutty depth, while white beans sneak in protein and body. It’s dairy-light but luxuriously creamy—seriously, no one will miss the heavy cream.

Ingredients:

• 1 large head cauliflower, cut into florets
• 2 tbsp olive oil, divided
• 1 tsp kosher salt, plus more to taste
• 1/2 tsp black pepper
• 1 medium leek, white and light green parts sliced (or 1 onion, diced)
• 3 cloves garlic, sliced
• 1 tsp fresh thyme leaves (or 1/2 tsp dried)
• 1 (15-oz) can cannellini beans, drained and rinsed
• 4 cups low-sodium vegetable broth
• 1/2 cup milk or unsweetened oat milk
• 1 tbsp lemon juice
• Optional garnish: olive oil drizzle, toasted almonds, chives

Instructions:

1. Preheat oven to 425°F (220°C). Toss cauliflower with 1 tbsp olive oil, 1/2 tsp salt, and pepper. Roast on a sheet pan for 25–30 minutes, until golden in spots.
2. Meanwhile, warm remaining 1 tbsp olive oil in a pot over medium heat. Sauté leek until soft, 5 minutes. Add garlic and thyme; cook 1 minute.
3. Add roasted cauliflower, cannellini beans, and broth. Simmer 10 minutes.
4. Blend until smooth with an immersion blender (or carefully in batches). Stir in milk and lemon juice. Season with salt to taste.

Finish with a swirl of olive oil and crunchy almonds. For extra decadence, add a pinch of nutmeg. Want a protein boost? Top with flaked smoked salmon or roasted chickpeas.

4. Harvest Lentil Stew With Butternut, Greens & Herby Lemon Gremolata

This one-pot wonder is hearty without being heavy. Earthy lentils, sweet butternut, and leafy greens team up for a nutrient-packed meal that feels like fall harvest in a bowl. The bright, zesty gremolata on top? Game-changing freshness.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, diced
• 2 carrots, diced
• 2 stalks celery, diced
• 3 cloves garlic, minced
• 1 tbsp tomato paste
• 1 tsp ground coriander
• 1 tsp dried oregano
• 1 1/2 cups French green or brown lentils, rinsed
• 4 cups cubed butternut squash (about 1 small squash)
• 6 cups vegetable or chicken broth
• 2 cups chopped Swiss chard or kale
• 1 bay leaf
• Salt and pepper, to taste

Gremolata:

• 1/2 cup finely chopped parsley
• 1 small garlic clove, very finely minced
• Zest of 1 lemon
• 1 tbsp olive oil
• Pinch of salt

Instructions:

1. Heat olive oil in a heavy pot over medium heat. Sauté onion, carrots, and celery with a pinch of salt until softened, 6–7 minutes. Add garlic; cook 30 seconds.
2. Stir in tomato paste, coriander, and oregano; cook 1 minute until brick red and fragrant.
3. Add lentils, butternut, broth, and bay leaf. Bring to a boil, then reduce to a simmer. Cook 25–30 minutes until lentils are tender.
4. Stir in greens and simmer 5 more minutes. Season with salt and pepper.
5. Mix gremolata ingredients in a small bowl.

Ladle stew into bowls and top with a spoonful of gremolata. Add a sprinkle of grated Parmesan if you like. For a heartier version, stir in browned turkey sausage or top with a poached egg—yes, it’s as good as it sounds.

5. Classic Beef & Mushroom Bourguignon(ish) For Slow Weekend Cozy Vibes

Deep, savory, and luxurious, this is the stew you make when the leaves start to tumble. It’s a streamlined nod to the French classic—big flavor without a culinary school schedule. Mushrooms add umami, and a splash of red wine brings that signature richness.

Ingredients:

• 2 lbs beef chuck, cut into 1 1/2-inch cubes
• 1 1/2 tsp kosher salt, divided
• 1/2 tsp black pepper
• 2 tbsp flour (or gluten-free all-purpose)
• 2 tbsp olive oil, divided
• 6 oz bacon, chopped
• 1 large onion, chopped
• 2 carrots, sliced into 1/2-inch coins
• 3 cloves garlic, minced
• 2 tbsp tomato paste
• 1 cup dry red wine (Pinot Noir or Côtes du Rhône)
• 3 cups beef broth
• 2 bay leaves
• 4 sprigs fresh thyme (or 1 tsp dried)
• 12 oz cremini mushrooms, quartered
• 1 tbsp butter (optional)
• Fresh parsley, chopped (for garnish)

Instructions:

1. Pat beef dry. Season with 1 tsp salt and pepper, then toss with flour.
2. Heat 1 tbsp oil in a Dutch oven over medium-high. Brown beef in batches, 3–4 minutes per side; remove.
3. Add bacon and cook until crisp. Pour off excess fat if needed, leaving about 2 tbsp in the pot.
4. Reduce heat to medium. Add onion and carrots; cook 5 minutes. Stir in garlic and tomato paste; cook 1 minute.
5. Deglaze with red wine, scraping up browned bits. Simmer 2 minutes.
6. Return beef to pot. Add broth, bay leaves, and thyme. Bring to a simmer, cover, and cook on low for 1 1/2–2 hours until beef is tender.
7. Meanwhile, sauté mushrooms in remaining 1 tbsp oil (and butter if using) until browned; season with remaining 1/2 tsp salt.
8. Stir mushrooms into stew. Simmer uncovered 10 minutes to thicken slightly. Adjust seasoning.

Serve over buttery mashed potatoes, polenta, or crusty bread. Add pearl onions for extra classic flair. Leftovers taste even better the next day—like magic, but with gravy.

Why These Bowls Keep You Feeling Good

Each recipe leans on wholesome, cold-weather produce—squash, sweet potatoes, greens—and builds flavor with herbs and spices, not excess salt. You’ll get fiber, protein, and antioxidants in every serving. Plus, most of these freeze well, so future you will be very grateful.

Make-Ahead & Freezer Tips

• Cool completely before freezing. Store in quart containers or labeled freezer bags.
• Barley and pasta can soak up broth over time; add extra broth when reheating.
• Freeze up to 3 months. Thaw overnight in the fridge and reheat gently.

Ready to cook? Pick one, set the pot on, and let your kitchen do the cozy-season thing. Whichever you make first, you’ll have a nourishing, delicious bowl that makes fall feel like a celebration—because it is, and you deserve a spoonful of it.