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As the leaves start to turn and there’s a crispness in the air, I always find myself craving warm, comforting dishes that celebrate the vibrant colors and flavors of fall. My beloved Dutch oven takes up permanent residence on the stovetop, always ready to simmer a pot of soup or hearty chili. On my countertop, I swap out summer’s melons and peaches for heaping bowls of apples and squash.
I love that this season's ingredients are packed with so many nutrients. For example, butternut squash is rich in vitamins A and C, which support your immune system and promote healthy skin. Kale is a powerhouse of antioxidants, fiber and vitamin K, which are great for bone health. Pumpkins and other winter squashes are also high in fiber and beta-carotene, which is good for your vision. Cranberries are packed with vitamin C and antioxidants, which are great for urinary tract health.
So, enjoy the beauty and bounty of fall with these vibrant, nourishing dishes. It’s a wonderful time to rediscover the joy of cooking and fully embrace the changing seasons right in your kitchen. These four plant-based recipes are perfect for savoring the season, bringing welcome warmth and a whole lot of flavors to your table. And they lighten up a menu that features a centerpiece of meat.
Butternut Squash and Kale Salad with Maple-Tahini Dressing
Serves 2-4
3 cups butternut squash, peeled and cubed
1 bunch curly kale (or about 6-8 cups) de-stemmed and chopped
1/3 cup chopped pecans
1/3 cup dried cranberries (or dates)
1 tablespoon olive oil or lemon juice
For the Dressing
¼ cup tahini
1 tablespoon maple syrup
2 tablespoons apple cider vinegar
1 teaspoon Dijon mustard
1 clove of garlic, finely minced
2-4 tablespoons water (to thin)
Salt-free seasoning or salt and pepper to taste
Preheat oven to 400°F. Spread the butternut squash on a parchment-lined baking sheet and roast for 25-30 minutes, flipping halfway, until tender and golden brown at the edges. Place the kale in a large bowl and add lemon juice or olive oil. Massage the kale with your hands for 1-2 minutes until it softens and darkens in color. Make the dressing by whisking all the ingredients together in a bowl or shaking them in a jar. Add water gradually to reach your desired consistency-smooth and pourable but not watery. Toss the kale, roasted butternut squash, cranberries and pecans together and drizzle some of the dressing over the salad and serve.
Pumpkin and Chickpea Curry
Severs 4
2 cups fresh pumpkin, peeled and cubed
1 14-ounce can chickpeas, drained and rinsed
3 cups baby spinach
1 14-ounce can coconut milk
1 medium onion, finely chopped
3 cloves garlic, minced
1 tablespoon fresh ginger, grated (or 1 teaspoon ground)
1 tablespoon curry powder
1 teaspoon cumin
½ teaspoon turmeric powder
Salt-free seasoning or salt and pepper to taste
Juice of ½ lime or 1 tablespoon
2 tablespoons fresh cilantro, chopped (optional garnish)
Sauté the onion until soft and translucent, about 5 minutes. Add garlic and ginger and sauté for 1 minute until fragrant. Add the spices and cook for another minute. Add the pumpkin cubes, chickpeas and coconut milk, and let it simmer until the pumpkin is tender. Stir in the spinach at the end until wilted. Serve over rice and top with a squeeze of fresh lime and a sprinkle of cilantro.
Acorn Squash Stuffed with Quinoa and Cranberries
Serves 2-4
2 acorn squash, halved and seeded
¾ cup uncooked quinoa
1 ½ cups vegetable broth or water
1/3 cup dried cranberries
¼ cup toasted walnuts
½ cup onion, finely diced
1 medium apple, unpeeled, diced
2 cloves minced garlic
½ teaspoon dried sage
Salt-free seasoning and pepper to taste
Preheat the oven to 400°F. Place the acorn squash cut-side down on a baking sheet lined with parchment. Roast for 35-40minutes or until flesh is fork-tender and slightly caramelized. Cook the quinoa in vegetable broth for 15 minutes or until the liquid is absorbed. Remove from heat, fluff with a fork and let it sit uncovered for 5 minutes. While the quinoa cooks, sauté the onion, garlic and apple for 3-4 minutes, then mix in the cooked quinoa, cranberries, walnuts, and sage. Stuff the squash halves with the quinoa mixture and bake for a few more minutes.
Butternut Soup with Cashew Cream and White Beans
Serves 4
4-5 cups butternut squash, peeled and cubed
1 15-ounce can white beans, rinsed and drained
1 medium onion, diced
2 cloves garlic, minced garlic
4 cups vegetable broth
1 teaspoon cumin
¼ teaspoon ground nutmeg
salt-free seasoning and pepper to taste
For the (optional) Cashew Cream
½ cup raw cashews (soaked in hot water for 30 minutes, drained)
½ cup water
1 teaspoon lemon juice
Pinch of salt
In a large pot or Dutch Oven, sauté the onion and garlic until soft. Add the butternut squash, white beans, and vegetable broth, and simmer until everything is tender. While the soup is cooking, make the cashew cream by blending together all the ingredients until smooth and creamy. Use an Immersion directly in the pot to blend until smooth, or let the soup cool and use a standard blender. Reheat the soup in the pot for a few minutes, then ladle it into bowls and drizzle with the cashew cream and a pinch of nutmeg before serving.
What's YOUR favorite thing to eat or cook in the autumn? Let us know in the comments below.
