BY LAVANYA SUBRAMANIAN*
With the beautiful fall weather here, the crisp air and multicolored foliage are a treat for the senses. It’s the perfect season for outdoor activities, so let’s throw on some long sleeves and enjoy the chill in the air.
Soups are just right for the season, making for cozy and heartwarming suppers. Pair a warm soup with a simple salad for an easy, delightful meal any night of the week. Here are some seasonal salads and soups that are perfect for autumn, my favorite time of year.
Try them out, and as always, let me know if there’s a particular ingredient you want to learn more about! Write to me with your suggestions and comments at nutritiousambrosia@gmail.com. Can’t get enough? Find more delicious soup recipes here: Nutrosia Soups.
For more recipes, visit my cooking blog, My Nutrosia.
Salads
Mushroom, Baby Corn, and Cauliflower Lettuce Cups
Lettuce wraps make a fun and easy stir-fry meal, great for outdoor gatherings. Light, quick, and full of flavor!
Ingredients
- 2 cups mushrooms, diced
- 2 cups cauliflower, chopped
- 1 cup baby corn, sliced into thin rounds
- 1 red bell pepper, diced
- 2 tbsp Spanish peanuts
- 1 habanero, sliced
- 2 garlic cloves, sliced
- 1 sprig mint leaves, cut into thin strips
- 2 tbsp sesame oil
Seasonings
- 1 tbsp low-sodium soy sauce
- 1 tsp rice vinegar
- 1 tsp hot sauce (optional, for extra heat)
- 1 tsp Bangkok or Asian seasoning powder
Instructions
- Heat sesame oil in a large wok over high heat.
- Add garlic and habanero, sauté to release flavors.
- Toss in diced bell pepper, baby corn, and peanuts, stir-frying until peanuts are crunchy.
- Add mushrooms and stir-fry for 2-3 minutes until soft.
- Add cauliflower and all seasonings, stirring well for 2 minutes.
- Season with salt, sprinkle mint leaves, and mix.
- Serve with crisp lettuce leaves for wrapping.
Pesto Pasta Salad
A refreshing pasta dish with bow-tie pasta, green peas, carrots, and mushrooms, tossed in pesto for a flavorful twist.
Ingredients
- 2 cups bow-tie pasta, cooked al dente
- 1 cup green peas (fresh or thawed if frozen)
- 1 cup carrots, cut into thin strips
- 1 cup mushrooms, sliced
- 1 jalapeno, sliced
- 1 cup white sauce (recipe)
- 2 tbsp pesto (recipe)
- 2 tbsp mozzarella crumbles
Instructions
- Toss together pasta, peas, carrots, mushrooms, and white sauce.
- Add pesto, adjust salt to taste, and let rest to absorb flavors.
- Top with mozzarella crumbles and serve chilled.
Sweet, Tangy, Minty, and Spicy Watermelon Walnut Salad
This watermelon salad is a perfect summertime appetizer that brings a delightful mix of flavors and textures to the table. It has:
- 🍯 Sweetness from honey or maple syrup
- 🍃 Tangy depth from balsamic vinegar
- 🌿 Minty freshness from chopped mint leaves
- 🌶️ A touch of spice from cayenne pepper
- 🥜 A satisfying crunch from toasted walnut pieces
Ingredients
- 20 watermelon pieces, cut into rectangles (3 x 2 inches)
- 20 rectangles of halloumi cheese OR tofu slices
- 1 tbsp honey or maple syrup
- ½ tsp cayenne pepper
- ½ tsp balsamic vinegar
- 1 tbsp fresh mint leaves, cut into thin threads
- 2 tbsp walnuts, toasted
Instructions
- Prepare the Watermelon Mix
In a large mixing bowl, combine the watermelon slices, honey (or maple syrup), balsamic vinegar, mint leaves, and cayenne pepper. Toss gently to ensure the watermelon pieces are evenly coated. - Add the Walnuts
Add the toasted walnuts to the mixture and refrigerate until ready to serve. - Grill the Halloumi or Tofu
In a cast-iron skillet, grill the halloumi cheese or tofu slices until they are crisp and golden brown on both sides. - Serve
To assemble, place each grilled halloumi or tofu slice on a watermelon piece. Top with additional mint leaves and walnut pieces for garnish.
Serve this fresh and flavorful salad chilled as a refreshing appetizer!
Chickpea and Beet Greens Warm Toss-Up
This warm, hearty salad is perfect for picnics, as a sandwich filling, or wrapped in pita bread for a nutritious meal.
Ingredients
- 2 cups chickpeas, soaked overnight
- 2 cups beet greens, finely chopped
- 1 habanero, chopped
- 1 lemon, juiced
- 1 tsp cumin seeds
- 1 tsp fennel seeds
- 2 tbsp olive oil
- 1 tsp chaat powder or black salt
- Chopped cilantro (coriander leaves)
- Salt, to taste
Instructions
- In a large frying pan, heat the olive oil and add the cumin and fennel seeds. Sauté until golden brown.
- Add the chickpeas, habanero, cilantro, and chaat powder, tossing on high heat until the chickpeas are roasted and nearly done.
- Add the beet greens, season with salt, and toss until the greens are wilted.
- Add lemon juice, mix well, and serve warm.
Enjoy as a side salad, or use it as a filling in pita bread for a delicious, nutrient-packed meal!
Soups
Curried Lentil Soup
A hearty one-pot meal made with pink lentils in the Instant Pot, ready in under 15 minutes.
Equipment
- Instant Pot
Ingredients
- 2 cups whole pink lentils (masoor dal)
- 2 cups vegetable broth
- 1 shallot, finely chopped
- 1 potato, diced
- 10 baby carrots, diced
- 1-inch ginger, grated
- 1 garlic clove, finely chopped
- 2 curry leaves
- 1 tbsp curry powder
- 2 tbsp olive oil
- Salt, to taste
- Cilantro, for garnish
Instructions
- Set Instant Pot to SAUTE mode, add olive oil, then add shallots and garlic, sautéing for 2 minutes.
- Add all remaining ingredients, set to COOK on high pressure for 5 minutes.
- Let it cool for 15 minutes, then release pressure and use an immersion blender to blend lightly.
- Serve hot, garnished with cilantro.
Miso Broth Soup with Broccoli
A simple, flavorful broth made with miso paste, soy sauce, and mushroom stalks, garnished with broccoli and mushrooms.
Broth Ingredients
- 1/2 cup soy sauce
- 2 tbsp miso paste
- 2 cups mushroom stalks
- 4 cups water
Soup Toppings
- 2 cups broccoli florets
- 2 cups mixed mushrooms, sliced
- 1 tsp cornflour
- 1 tbsp green onions, finely chopped
Instructions
- In an Instant Pot, combine all broth ingredients. Cook under pressure for 20 minutes.
- Remove mushroom stalks, season with salt, and sprinkle with cornflour.
- Add broccoli and mushrooms, close lid, and let it wilt in the residual heat.
- Garnish with green onions before serving.
Coconut Milk Soup
Coconut milk soup is a flavorful, aromatic broth often served as an appetizer before indulging in rich Thai cuisine. Although traditionally light, this version is hearty enough to be a main course for dinner, thanks to a secret ingredient—pink lentils. These lentils dissolve fully, adding depth without altering the smooth texture of the soup. Enjoy this comforting dish on a chilly evening!
Ingredients
- 32 oz vegetable stock
- 32 oz thin coconut milk
- 1 cup pink lentils
- ½ cup chopped celery
- ½ cup chopped spring onion stalks
- 10 garlic cloves
- 2 tbsp shredded ginger
- 2 sliced jalapeños
- 1 cup sliced shiitake mushrooms
- 1 cup diced firm tofu
- 1 cup diced vegetables (zucchini, squash)
- 2 tbsp diced cucumber
- 2 tbsp chopped spring onion greens (for garnish)
Procedure
- Start the Instant Pot on HIGH.
- Add 1 tsp oil, then sauté the garlic, ginger, and jalapeños.
- Add celery, mushrooms, and spring onion stalks. Sauté for about a minute.
- Add vegetable stock, mushroom liquid, pink lentils, and 2 cups of coconut milk. Season with salt.
- Seal the pot and cook for 15 minutes.
- When the cooking time is up, let it sit for 5 minutes, then release the pressure.
- Add the tofu, close the lid, and allow it to sit until ready to serve.
- Just before serving, top with spring onion greens and fresh cucumber.
Serve piping hot for a soothing, warm-up treat!
Cabbage Celery Soup
This soup uses cabbage as the primary ingredient, balanced with other flavors to soften its taste. Celery adds an appetizing aroma, while ginger brings warmth and a hint of spice. Adding a potato gives the soup a satisfying thickness, and for a heartier option, pink lentils (masoor dal) can be included to make this a complete meal.
Equipment
- Instant Pot
Ingredients
- 2 cups coarsely chopped green cabbage
- 2 cups coarsely chopped celery
- 1 chopped potato
- 1 chopped shallot
- 3 garlic cloves
- 1 tbsp chopped ginger
- 1 tbsp parsley (or herb of choice)
- 2 cups vegetable stock (or water)
- 2 cups oat milk
- 1 cup pink lentils (masoor dal)
- 1 tbsp olive oil
- Salt, to taste
Instructions
- Start the Instant Pot on SAUTÉ mode, then add olive oil.
- Sauté the shallots, ginger, garlic, and parsley for a quick stir.
- Switch to MANUAL mode.
- Add celery, cabbage, potato, vegetable stock or water, and salt.
- Set to cook for 8 minutes.
- When done, let it cool slightly. Use an immersion blender to blend until smooth.
- Add oat milk and pink lentils, then cook for an additional 5 minutes.
- Adjust seasoning to taste and garnish with freshly cracked pepper if desired.
Serve hot and enjoy the comforting blend of flavors!4o
Warm up with these recipes and enjoy the season’s flavors!
*Check out more recipes on Lavanya Subramanian’s cooking blog, My Nutrosia.S
