Fall Soup (Vegan or Non-Vegan)

Soup is one of those cozy and comforting things— warming, grounding and flavorful, no matter what time of year. Making it from scratch is easy and so helpful to have around for times when you don’t have time or feel like cooking (which for me is often!). Making big batches and freezing containers I find extremely helpful. I also love adding different spices each time for variety, flavor and health benefits.  This soup, made with vitamin-rich butternut squash is a helpful one to have around!


  • 4 tablespoons ghee or (grassfed) butter or coconut oil

  • 1 onion, chopped

  • 1 Granny Smith apple, peeled, cored and chopped

  • 2 teaspoons dried sage

  • 1 butternut squash, peeled, seeded and cut into chunks

  • 4 cups chicken broth, bone broth or vegetable broth

  • ¼–½ cup coconut milk

  • a pinch or two of nutmeg

  • sea salt and pepper


  1. In a large pot over medium heat, melt oil or butter/ghee.

  2. Add onion, apple and sage and cook, stirring occasionally, for 8 minutes.

  3. Add squash and broth. Bring to a simmer and cook until squash is tender, 15–20 minutes.

  4. Transfer mixture to a blender (or use an immersion blender), working in batches if necessary, and puree until smooth. (Be careful blending hot liquids!)

  5. Return to the pot, stir in coconut milk to reach desired consistency.

  6. Heat through and season with a pinch or two of nutmeg, sea salt and pepper to taste before serving.

Curried Lentils


  • 1 Tbsp Coconut Oil

  • 1 medium Onion, sliced

  • 1 Tbsp minced Garlic (3-4 cloves) OR OMIT/add just one.

  • 1 Tbsp minced Ginger Root

  • ¾ cup Red Lentils

  • 1 ½ cup organic Coconut Milk

  • 1 ¼ cup Water

  • 2 Handfusl of Kale, stems removed

  • 1 ½ tsp Curry Powder

  • 1 tsp Coriander

  • ½ tsp Turmeric

  • ½ tsp Cumin

  • ⅛ tsp Cardamom

  • ½ tsp Sea Salt


  1. Heat oil in a pan over medium high heat. Add the onion and cook for 7-8 minutes until they start to brown. Add the garlic and ginger. Cook for a minute. Add the spices and a splash of water to form a paste. Stir.

  2. Stir in the lentils, then add the water and coconut milk. Bring to a boil, then reduce heat to low and add the kale. Cover with a lid. Let simmer for 20 minutes or until lentils are soft. Serve with rice or quinoa even better.



Moroccan Vegetable Stew

Cooking Time: 35 minutes

Yields: 3 servings


8 oz. tempeh, crumbled
2 tsp. ground cumin
2 tsp. ground coriander
1 tsp. garlic powder
½ tsp. ground black pepper
1 inch fresh ginger, grated
¼ tsp. cayenne pepper
2 medium sweet potatoes, diced into half-inch cubes
2 cups Brussels sprouts, halved
6 cups vegetable broth, low sodium
3 Tbsp. tomato paste
1 cup unsweetened coconut milk (light, refrigerated version)
1 bunch kale, stems removed and cut into 1 inch pieces
1 Tbsp. arrowroot (to thicken)
Sea salt (to taste)


  1. Mist the bottom of a large pot with nonstick cooking spray.

  2. Add the tempeh crumbles and sauté until golden brown, about 8-10 minutes.

  3. Add all of the spices. Stir continuously for a few minutes, until fragrant.

  4. Add the cubed potato and Brussels sprouts.

  5. Pour in the vegetable broth and add tomato paste.

  6. Cover pot with a lid, and simmer until the vegetables are tender, about 20 minutes.

  7. Once the Brussels sprouts and sweet potato are cooked, add the coconut milk and kale.

  8. In a small bowl add the cornstarch and one tablespoon of the stew broth. Mix the cornstarch and broth together to make a paste.

  9. Add the paste back to the stew and stir.

  10. Cook for additional 2-3 minutes to allow the flavors to come together and the stew to thicken.

  11. Prior to serving, taste and adjust the seasonings as necessary. Leftovers can be refrigerated in an airtight container for up to one week, or frozen for one month.


Beet soup: Borscht!


  • 1 pound beets, peeled and cut into matchsticks or chunks.

  • 2 medium onions, sliced into half-moons.

  • 2 large carrots, cut into matchsticks or circle slices

  • 3 purple potatoes if desired.

  • 3/4 pound white cabbage (I use any/all kinds of cabbage for this), cut thinly into shreds.

  • 2 tablespoons olive oil.

  • 5 cups vegetable stock.

  • Juice of 1/2 a lemon.

  • Salt and pepper to taste.


In a large soup pot, bring 5 cups of water and 5 cups of vegetable stock to a boil with quartered beets. Cook on medium heat, a simmer, until beets are fork tender. This takes about 20-30 minutes. After the beets are cooked add lemon juice, salt, pepper, and potatoes, and a splash of apple cider vinegar and cook for another 10 minutes until the potatoes are tender then take off the heat. Put the pot of soup into the refrigerator to chill for at least 2 hours. Carefully transfer the soup to a high-speed blender in small amounts to blend half the mixture at a time or you can use an immersion blender in the soup pot. Blend the soup until it’s creamy. OR keep chunky if so desired. To serve, add chilled borscht into bowls and garnish with optional toppings, (sour cream, coconut yogurt, avocado. I like to add pinches of parsley or cilantro for garnish). Store in an airtight glass container for up to 1 week.

Vegan Shiitake Miso Cleansing Soup

Prep Notes


Cooking Time

45 minutes



6-8 servings



  • 8 cups water

  • 1 large napa cabbage, sliced (about 8 cups)

  • 2 large leeks, thinly sliced, rinsed well

  • 1 cup dried shiitake mushrooms, rehydrated in warm water and sliced (2 cups after rehydrating)

  • 3 carrots, diced

  • 1 inch ginger, sliced into large slices

  • 1/3 cup white miso

  • 1 teaspoon sambal oelek (fresh chili paste)



1. Heat water to boiling. Add cabbage, leeks, shitake mushrooms, carrots and ginger.

2. Return to boil and then reduce to a simmer.

3. Simmer for 45 minutes or until cabbage, carrots and mushrooms are soft.

4. Remove from heat and add miso and sambal oelek, stirring until well incorporated.



-Remove the ginger before serving.

-You can add the Shiitake soaking water to the soup.

Healthy Cream of Mushroom Soup

Prep Notes


Cooking Time

30 minutes



2 1/2 cups



  • 1/2 onion, diced

  • 3 Tbs. bacon grease or ghee

  • 8 oz. diced portabello or baby bella mushrooms (or mushrooms of your choice)

  • 1/2 cup coconut milk

  • 1 3/4 cup stock/broth of choice

  • Optional: 1 tsp. arrowroot flour, to thicken the soup

  • Sea salt and pepper, to taste



1.In a soup pot, saute the onion in the ghee over medium heat until starting to caramelized, about 7 minutes, stirring frequently. Add the mushrooms and sauté until golden and softened, about 5 minutes. 

2.Add in the coconut milk and 1 1/2 cups of broth (carefully, it will splatter). Bring to a boil, then cover and simmer over low head for about 15 minutes, until mushrooms are soft. 

3.Puree using an immersion blender or a standing blender. Add an additional 1/4 cup of broth if desired to thin the soup. 

4.If a very thick soup is desired (such as for a Green Bean Casserole), combine 1 tsp. arrowroot powder with 1 tbs. of water. Place the pureed soup back in the soup pan over medium heat, and whisk in this slurry. Cook for a minute or two until thickened. 

5.Season soup with salt and pepper.

Green Dream Broccoli Soup

Prep Time

5-10 minutes


Prep Notes



2 large servings or 4 small ones



  • 4 cups fresh steamed broccoli florets (feel free to use the stems, too)

  • 1 large cooked sweet potato, skin removed and discarded•½” knob of fresh turmeric root (or 1 teaspoon, ground turmeric)

  • 2 tablespoons, organic, pastured ghee or your choice of healthy fat (1/2 of a large avocado works too!)

  • 1 tablespoon MCT or coconut oil (if using coconut oil, melt it first)

  • 2 tablespoons freshly squeezed lemon juice

  • ¼ teaspoon sea salt, or, to taste

  • green onions, chopped, for topping (you can also steam them with the broccoli if you prefer. I like them better that way because they aren't as potent)



1. Combine the steamed broccoli, sweet potato, turmeric, ghee (or avocado), oil, lemon juice, and salt into the pitcher of a high-speed blender.

2. Process on high or until ingredients are smooth (about 90 seconds).

3. Serve warm, with green onions on top.



Author: Carrie Forrest, MBA/MPH

Crock Pot Coconut-Cauliflower Stew

Prep Notes

Slow cooker recipes are GREAT for winter! Try this super simple stew. 



8 servings



  • 2 ½ cups dried split peas, rinsed well and drained

  • 1 medium onion, chopped

  • 1 medium head cauliflower, cut into florets

  • 1 medium bunch carrots, chopped into large pieces

  • 1 cup sun-dried tomatoes, rehydrated in hot water for at least 5 minutes (see directions below)

  • 1 tablespoon each dried parsley and oregano

  • 4 cups homemade or boxed low-sodium vegetable or chicken broth

  • 2 cups filtered water

  • 1 can full-fat coconut milk

  • fresh lemon juice (optional), for topping

  • chopped scallions and pumpkin seeds (optional), for topping

  • cooked brown or white rice (optional), for serving with the stew



1. Rinse and drain the split peas and add to a medium or large crockpot.

2. Add the onions, cauliflower, carrots, tomatoes, and dried herbs to the pot.

3. Rehydrate the sun-dried tomatoes by placing them in a small bowl and pouring hot water over them. After about five minutes, carefully drain and discard the hot water. Place the re-hydrated tomatoes in the crockpot with the other ingredients.

4. Pour the broth and water over the ingredients. Don’t worry if all the vegetables aren’t covered, they will break down during the cooking time.

5. Place the lid on the crockpot and cook on low for 6-8 hours.

6. Once the time is up, pour in the can of coconut milk and use a large spatula to stir everything together, gently breaking up the cauliflower.

7. If you want a thicker texture to the stew, use a hand immersion blender until the stew has the texture you like.

8. Serve the stew hot, topped with chopped scallions and pumpkin seeds, if desired. For added intensity of flavor, I also recommend squeezing a bit of fresh lemon over the top of the stew.

9. The stew is also great served with cooked white or brown rice.

The coconut milk is the essential final ingredient and transforms the peas and veggies into a creamy, delicious meal, seen here served with cooked rice and topped with the scallions and pumpkin seeds.





By Carrie Forrest, MBA/MPH

Creamy Parsnips Soup with Polka Dots

Prep Time

10 minutes


Cooking Time

25 minutes



4 people



  • 4-6 parsnips, cut into chunks

  • 1 large yellow onion, cut into chunks

  • 1/2 teaspoon nutmeg

  • 1 teaspoon sea salt

  • 4 cups water

  • 1 cup green peas



  1. Place parsnips, onion, nutmeg, salt and water in a pot and bring to a boil.

  2. Cover the pot and simmer 20 minutes, or until the parsnips are soft.

  3. Using an immersion blender purée soup until very creamy. If necessary add more water to get desired consistency.

  4. Add green peas and mix with a spoon.

  5. Once peas are heated through, serve in individual bowls



Use 2 cups rice or soy milk and 2 cups water for a more silky texture. Try replacing some of the parsnips with carrots!

Creamy Celeriac Soup

Prep Notes


Cooking Time

30 minutes



  • 2 small red onions

  • 3 leeks

  • 3 tablespoons ghee or coconut oil

  • 1 garnet yam or sweet potato

  • 1 head cauliflower

  • 1/2 head celeriac

  • 4 cups broth

  • 1-1/2 cups full-fat coconut milk

  • 1 teaspoon sea salt and more to taste

  • fresh black pepper



1. Peel and chop the onion. Set aside. Halve the white part of the leeks and cut into half moon slices. 
2. Heat a soup pot over medium heat. Add the onion and leek and allow to sweat for a minute or two. Be sure they don't burn or stick to the bottom of the pan. Add the ghee, stir, cover the pot and allow to cook gently over a medium-low heat for about 10 minutes. 
3. Peel and cube the yam. Halve the cauliflower and break into florets. Peel the celeriac and chop into cubes. Add all three vegetables to the pot with the onions and leeks. Stir to coat with ghee. 
4. Add the broth and one teaspoon of salt. Bring to a boil. Cover. Reduce heat and simmer for 15 minutes. 
5. Add the coconut milk, stir, and let sit to cool for 15 minutes. 
6. Blend half the soup and return it to the pot with the unblended portion. Reheat. Add black pepper and more sea salt to taste (you may need quite a bit more salt if your broth does not have added salt). Serve!

Amaranth and Polenta Porridge

Prep Time

5 minutes


Cooking Time

40 minutes



4 servings



  • 3 cups water

  • 1/2 tsp sea salt

  • 1/2 cup polenta

  • 1/2 cup amaranth

  • 1/2 cup dried cranberries

  • 1/2 cup pine nuts

  • 1-2 tbsps honey

  • 1/4 cup milk (or non-dairy milk)



  1. Put the water into a pot with the salt.

  2. Bring saltwater to a boil.

  3. Add the polenta and amaranth.

  4. Reduce heat and simmer, cover for about 30 minutes, and stir occasionally.

  5. After 20 minutes, add in cranberries and stir.

  6. When porridge is soft and creamy, remove from heat.

  7. Add pine nuts, honey, and milk and enjoy!

Aduki Squash Stew

Prep Time

10 minutes


Cooking Time

60 minutes



4 people



  • 1 pound winter squash (kabocha, butternut)

  • 1 1/2 cups aduki beans, soaked

  • 3 inches seaweed (kombu or wakame)

  • 5 cups of water

  • Sea salt to taste



  1. Peel and cube squash into 2-inch squares (can leave skin on if edible).

  2. Place washed beans and seaweed into pot.

  3. Add water and bring to boil. Cover and simmer for 30 minutes.

  4. Uncover and add squash cubes. Cover and simmer for 30 more minutes.

  5. Uncover, add sea salt and stir until water evaporates.



Try with roots like carrot, parsnip and turnip. These roots don’t need more than twenty minutes to cook with beans.