Sign In Chef

OR

No account yet? Sign up.

Forgot your password?

×

Our Disclaimer (The serious stuff)

By using our free meal planner (and the rest of spoonacular.com) you have to agree that you and only you are responsible for anything that happens to you because of something you have read on this site or have bought/cooked/eaten because of this site. After all, the only person who controls what you put in your mouth is you, right?

Spoonacular is a recipe search engine that sources recipes from across the web. We do our best to find recipes suitable for many diets — whether vegetarian, vegan, gluten free, dairy free, etc. — but we cannot guarantee that a recipe's ingredients are safe for your diet. Always read ingredient lists from the original source (follow the link from the "Instructions" field) in case an ingredient has been incorrectly extracted from the original source or has been labeled incorrectly in any way. Moreover, it is important that you always read the labels on every product you buy to see if the product could cause an allergic reaction or if it conflicts with your personal or religious beliefs. If you are still not sure after reading the label, contact the manufacturer.

We also attempt to estimate the cost and calculate the nutritional information for the recipes found on our site. Again, we cannot guarantee the accuracy of this information. Additionally, our nutrition visualizer that suggests that you limit sodium, sugar, etc., and get enough protein, vitamins, and minerals is not intended as medical advice. Similarly, our health tips are based on articles we have read from various sources across the web, and are not based on any medical training. The team behind spoonacular does not possess any medical qualifications and the information may be found to be incorrect or out of date based on future research. If you need help planning your diet or determining which foods (and recipes) are safe for you, contact a registered dietitian, allergist, or another medical professional.

Spoonacular is not responsible for any adverse effects or damages that occur because of your use of the website or any information it provides (e.g. after cooking/consuming a recipe on spoonacular.com or on any of the sites we link to, after reading information from articles or shared via social media, etc.)

×

Seasonal Autumn Stew

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
This recipe is suitable for a paleo diet.paleo
This recipe is suitable for a primal diet.primal
 
One serving costs about $1.73

$1.73 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 fall,winter,vegetarian,vegan,gluten-free,dairy-free,healthy,paleo,primal,gluten free,dairy free,paleolithic,lacto ovo vegetarian,primal,vegan side dish
spoonacular Score:93%

Spoonacular Score: 93%

 

Seasonal Autumn Stew might be just the soup you are searching for. This recipe makes 4 servings with 234 calories, 7g of protein, and 5g of fat each. For $1.73 per serving, this recipe covers 33% of your daily requirements of vitamins and minerals. This recipe from Foodista has 1 fans. If you have fennel bulb, onion, olive oil, and a few other ingredients on hand, you can make it. It can be enjoyed any time, but it is especially good for Autumn. From preparation to the plate, this recipe takes around 45 minutes. It is a good option if you're following a caveman, gluten free, primal, and whole 30 diet. All things considered, we decided this recipe deserves a spoonacular score of 93%. This score is super. Try Autumn Stew, Autumn Chicken Stew, and Autumn Beef Stew for similar recipes.

Ingredients

Servings:
2
2  bay leaves
bay leaves
1 medium
1 medium butternut squash
butternut squash
1 can
1 can whole pureed canned tomatoes
whole pureed canned tomatoes
1 tsp
1 tsp chili flakes
chili flakes
1 pinches
1 pinches cinnamon
cinnamon
1
1  fennel bulb
fennel bulb
2 cloves
2 cloves garlic
garlic
0.5 bunch
0.5 bunch kale
kale
2 cups
2 cups mushrooms
mushrooms
1 Tbsp
1 Tbsp olive oil
olive oil
1
1  diced onion
diced onion
1
1  diced parsnip
diced parsnip
1 Tbsp
1 Tbsp rosemary
rosemary
some
some salt and pepper
salt and pepper
1 cup
1 cup vegetable broth
vegetable broth
2  bay leaves
2
bay leaves
1 medium butternut squash
1 medium
butternut squash
1 can whole pureed canned tomatoes
1 can
whole pureed canned tomatoes
1 tsp chili flakes
1 tsp
chili flakes
1 pinches cinnamon
1 pinches
cinnamon
1  fennel bulb
1
fennel bulb
2 cloves garlic
2 cloves
garlic
0.5 bunch kale
0.5 bunch
kale
2 cups mushrooms
2 cups
mushrooms
1 Tbsp olive oil
1 Tbsp
olive oil
1  diced onion
1
diced onion
1  diced parsnip
1
diced parsnip
1 Tbsp rosemary
1 Tbsp
rosemary
some salt and pepper
some
salt and pepper
1 cup vegetable broth
1 cup
vegetable broth

Equipment

pot
pot
pot
pot


Instructions

  1. In a large soup pot, heat the olive oil over a medium heat. Cook onions, stirring, until golden and beginning to caramelize.
  2. Add garlic, fennel, squash, parsnip, rosemary, bay leaves, salt and pepper. Continue to cook for about five minutes until the vegetables start to soften.
  3. Add stock, pureed tomatoes and chili flakes. Cover and simmer until the vegetables are tender, about 15 minutes.
  4. Meanwhile, saute thinly sliced mushrooms in a little olive oil and butter until they start to brown.
  5. Once the vegetables are tender, add mushrooms and kale to the stew along with a pinch or two of cinnamon. Taste and adjust seasoning, adding more salt, pepper or chili flakes if needed.
  6. Try serving topped with a little Italian flat leaf parsley and sour cream and whole wheat bread on the side

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.73
Ingredient
2 bay leaves
1 medium butternut squash
1 can whole pureed canned tomatoes
1 teaspoon chili flakes
1 pinche cinnamon
1 fennel bulb
2 cloves garlic
½ bunches kale
2 cups mushrooms
1 tablespoon olive oil
1 diced onion
1 diced parsnip
1 tablespoon rosemary
1 cup vegetable broth
Price
$0.04
$1.65
$0.88
$0.10
$0.04
$0.78
$0.13
$0.29
$1.07
$0.17
$0.24
$0.51
$0.25
$0.76
$6.91

Tips

Health Tips

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Some bouillon/stock products contain gluten, some don't. If you are following a gluten-free diet, always read product labels carefully.

Cooking Tips

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • You might have heard that you should never wash mushrooms. Before you spend your precious time wiping down mushroom after mushroom with a towel, you should probably know that this is mostly a myth. While mushrooms can absorb a little water if you soak them long enough, the amount absorbed from a quick wash is not going to have much of an impact on your dish.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • There are two types of cinnamon. The more expensive and rarer type is Ceylon cinnamon (considered to be "true cinnamon"). The cinnamon most common in North America is cassia cinnamon. Though the flavor is certainly similar, Ceylon cinnamon is said to be more subtle yet also more complex.

  • get more cooking tips

Green Tips

  • Good news for mushroom lovers: according to the Environmental Working Group (EWG), mushrooms are pretty "clean" when it comes to pesticide residue, so you do not have to splurge on extra-expensive organic mushrooms (unless you want to!)

Disclaimer

Nutritional Information

Quickview
233k Calories
7g Protein
4g Total Fat
48g Carbs
100% Health Score
Limit These
Calories
233k
12%

Fat
4g
7%

  Saturated Fat
0.69g
4%

Carbohydrates
48g
16%

  Sugar
13g
15%

Cholesterol
0.0mg
0%

Sodium
624mg
27%

Get Enough Of These
Protein
7g
15%

Vitamin A
22147IU
443%

Vitamin K
133µg
127%

Vitamin C
85mg
104%

Manganese
1mg
58%

Potassium
1643mg
47%

Fiber
10g
44%

Copper
0.83mg
41%

Vitamin E
5mg
35%

Vitamin B6
0.67mg
34%

Folate
125µg
32%

Vitamin B3
6mg
31%

Magnesium
122mg
31%

Vitamin B1
0.38mg
25%

Iron
4mg
23%

Phosphorus
220mg
22%

Vitamin B5
2mg
22%

Calcium
213mg
21%

Vitamin B2
0.36mg
21%

Selenium
7µg
11%

Zinc
1mg
9%

covered percent of daily need

Related Recipes