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4 Fall Recipes to Nourish Your Gut

Acorn squash filled with vegetables and feta cheese.
Karla Tafra

The fall season marks the start of warm and nourishing meals which fill your house with cozy aromas. Is there anything better than curling up with a blanket and eating a nutrient-dense bowl of pumpkin soup or dipping your sourdough bread into layers of chili? Probably not.

Since seasonal vegetables and pumpkin spice madness is jumping at us from every grocery store aisle and farmer’s market stand, we’ve decided to put together a list of our four favorite fall recipes you can make any night of the week and turn into delicious, gut-nourishing dinners. And if you have leftovers, they make for an awesome lunch!

Creamy Pumpkin Soup

Creamy pumpkin soup on a marble tabletop.
Karla Tafra

Pumpkin everything seems to be the ultimate theme of the fall season, and although we welcome all the novelties, we always tend to go back to basics. A creamy, nourishing pumpkin soup is just what you need on any brisk day, ready to heal you from the inside out.


  • One medium-sized butternut squash or Kuri squash, cut into cubes
  • 1 large onion, diced
  • 1 clove of garlic, minced
  • 3 cups vegetable stock
  • 2 tablespoons olive oil
  • 1/2 cup coconut cream (or cashew cream)
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon cinnamon
  • A few fresh sage leaves
  • Salt and pepper
  • Toasted pumpkin seeds and avocado (optional)


  1. Preheat your oven to 425F and line your baking tray with parchment paper.
  2. Disperse the pumpkin cubes on your baking tray, drizzle with olive oil, and bake for 30 min or until soft and you see the edges begin to caramelize.
  3. When the pumpkin is done, take it out and set aside.
  4. Add the olive oil, garlic, and onion to a medium-sized pot and saute until soft.
  5. Add the roasted pumpkin and fry for another 3 minutes before adding the vegetable stock and coconut cream.
  6. Add all the spices and fresh sage leaves, and mix well. Bring to a simmer and let cook for 20 minutes.
  7. Once done, transfer in batches to a high-speed blender and blend until smooth.
  8. Garnish with some sliced avocado and toasted pumpkin seeds.
  9. Enjoy!

Coconut Cream

A perfect addition to all of your creamy soups.

Chilli Con Carne: The Fall Edition

Chili con carne on a designer countertop.
Liliya Kandrashevich/Shutterstock.com

Delicious smells and tastes of chili con carne make it hard to prevent yourself from making it at least twice per week. Especially as it makes for an awesome leftover dish you can easily turn into tacos, quesadillas, or even a twist on pasta bolognese.


  • 2lb ground beef
  • 1 large onion, diced
  • 1 clove garlic, minced
  • 2 cans of diced tomatoes
  • 1 can of red beans (or any other beans of choice)
  • 2 cups mushrooms
  • 2 cups carrots, diced
  • 1 large sweet potato, cut into cubes
  • 3 cups vegetable stock
  • 1 tablespoon white wine vinegar
  • 1/4 teaspoon oregano
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon cumin
  • One dried oregano leaf
  • Salt and pepper to taste
  • 2 tablespoons olive oil


  1. In a large pot, pour the olive oil, and add onion and garlic. Fry until soft and fragrant.
  2. Add the meat and salt and pepper, and fry until you can see no pink color.
  3. Pour in the canned tomatoes and stir for 2 minutes.
  4. Add the carrots and sweet potato, 3 cups of vegetable stock, and all the spices, including the oregano leaf. Cover and let simmer for an hour, stirring every now and then to make sure you still have plenty of liquid. If you’re running low, add more stock or water.
  5. Add beans and mushrooms and cook for another half an hour, until reduced just enough so that it’s stewy but not too dense. Right before the end, add the vinegar and cook for another five minutes.
  6. Serve with a dollop of yogurt and some toasted bread on the side!

Gotham Steel 5 Quart Multipurpose Pasta Pot

Perfect pot for all of your hearty dishes.

Baked Acorn Squash with Fall Veggies, Chickpeas, and Feta Cheese

A close up of acorn squash filled with veggies, feta cheese, and chickpeas.

This hearty and filling dish will make an excellent dinner to wow your family and friends as you’ll serve it in the actual acorn squash. Not only is it rich in fiber and protein, but it’s also incredibly versatile, allowing you to add different vegetables to it every time you make it.


  • 2 medium-sized acorn squash, cut into halves and seeds scooped out
  • 2 tablespoons olive oil
  • 1 onion, diced
  • 1 can of chickpeas, drained
  • 2 cups of carrots, cut into small cubes
  • 2 cups of mushrooms, cut into small pieces
  • 1 cup of broccoli, cut into small pieces
  • A handful of pea shoots
  • salt and pepper to taste
  • 1 block of feta cheese


  1. Preheat the oven to 400F.
  2. Take out 50% of the squash flesh and set aside.
  3. Place the acorn squash in a deep, rectangular casserole dish, with the skin facing down, and bake for 45 minutes, or until the meat is soft.
  4. In the meantime, in a medium saucepan, saute the onions, carrots, mushrooms, squash meat, and broccoli with olive oil. Add salt and pepper and fry until almost done.
  5. Once the acorn squash is ready, take it out and transfer the veggie mixture into your acorn halves. Top with chickpeas and feta cheese and bake for another 20 minutes, making sure your feta doesn’t burn.
  6. Take out, sprinkle with pea shots and enjoy!

Rectangular baking dish

A versatile set, perfect for the fall season recipes.

Creamy Leek and Sweet Potato Soup

Leek and sweet potato soup on a wooden table.

Leeks are one of those delicious vegetables that never get the chance to shine. This recipe is here to amend that. Layers of caramelized leeks mixed with creamy sweet potato will make you take a piece of bread and dip it like you’re scooping hummus. Just wait till you try it!


  • 2 large leeks, cut into 1-inch pieces
  • 2 large sweet potatoes, sliced thinly
  • 5 cups vegetable stock
  • 2 tablespoons olive oil
  • 1/2 cup cashew cream
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon thyme
  • salt and pepper to taste
  • Puffed quinoa or rice (optional)


  1. In a medium-sized saucepan, fry the leeks until caramelized and brown.
  2. Add vegetable stock and sweet potatoes. Cover and cook for 30-ish minutes, until soft.
  3. Add the cashew cream and spices and stir until smooth.
  4. Transfer to a high-speed blender in batches until you reach your desired consistency. Add water or more stock if needed.
  5. Serve with bread, toast, or even some puffed quinoa or rice on top for extra crunch!
  6. Bon appetit!

Puffed quinoa

A perfect, crunchy topping for soups, salads, and even smoothie bowls.

These hearty and gut-healing dishes are easy to make and even easier to eat. And if you need some ideas for the perfect bread to pair them with, we’ve got you covered.

Karla Tafra Karla Tafra
Karla is a certified yoga teacher, nutritionist, content creator and an overall wellness coach with over 10 years of international experience in teaching, writing, coaching, and helping others transform their lives. From Croatia to Spain and now, the US, she calls Seattle her new home where she lives and works with her husband. Read Full Bio »
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