Cozy Fall Soups and Stews with Olive Oil

As the crisp days of fall settle in, many of us turn to warm, comforting dishes to nourish both body and soul. Soups and stews are perfect for this season, providing a cozy, hearty way to enjoy the flavors of fresh, seasonal ingredients. This time of year also aligns beautifully with the Mediterranean diet, which emphasizes whole, plant-based foods, lean proteins, and, of course, olive oil—a core component known for its numerous health benefits.

The Mediterranean diet is celebrated for its heart-healthy properties, linked to reduced inflammation, improved cholesterol levels, and even better brain health. Olive oil, a staple in this diet, is rich in antioxidants and monounsaturated fats, which are associated with cardiovascular benefits and immune-boosting properties. Embracing these nourishing principles, each of these soup and stew recipes uses olive oil to enhance flavor and provide healthy fats, making them not only delicious but also good for your overall wellness.

These recipes have been provided by some of our member companies. 

1. Tunisian Beef and Barley Soup (Chorba Fric)

Ingredients:

• 2 tbsp olive oil
• 1 lb beef, cubed
• 1 large onion, minced
• 1 cup barley semolina, rinsed
• 1 tbsp tomato paste
• 3 cups beef broth
• 1/4 cup fresh parsley, chopped
• 1 stalk celery, chopped
• 1/2 cup chickpeas, soaked overnight
• 1 tsp caraway seeds
• 1/2 tsp turmeric
• Salt and pepper, to taste
• 1 tbsp harissa (optional)

Instructions:

1. In a large pot, heat olive oil over medium heat. Add beef and cook until browned.
2. Add the minced onion, tomato paste, and cook for 3 minutes.
3. Stir in parsley, celery, chickpeas, and spices. Add 3 cups of water or broth.
4. Cover and let it simmer for 45 minutes until beef is tender.
5. Add rinsed barley, stir well, and cook for 20 minutes.
6. Serve hot, garnished with additional parsley.

Read the original recipe: https://olyfo.com/the-perfect-autumn-tunisian-soup/ 

2. Classic French Onion Soup

Ingredients:

• 3 large sweet onions, thinly sliced
• 3 tbsp olive oil
• 5 cups beef broth
• 1/2 tsp salt and pepper
• 3/4 cup onion jam or caramelized onion spread
• 1 loaf French bread, cut into 1-inch slices, toasted
• 4-6 oz Gruyere, Swiss, or Provolone cheese, grated

Instructions:

1. In a large pot, warm olive oil over medium heat. Add onions and cook for 15 minutes, stirring occasionally until caramelized.
2. Reduce heat to low and continue to cook for 35-45 minutes until deep golden brown.
3. Stir in onion jam, broth, salt, and pepper, and bring to a boil. Reduce heat and simmer for 25 minutes.
4. Ladle soup into bowls, top with toasted bread slices, and grated cheese.
5. Broil for 2-3 minutes until cheese is bubbly and golden. Garnish with chives or thyme if desired.

Read the full recipe: https://www.stonewallkitchen.com/french-onion-soup-R509.html 

3. Creamy Tomato Soup with Coconut Milk

Ingredients:

• 1/4 cup olive oil
• 1 cup diced onion
• 2 tsp minced garlic
• 1/4 cup tomato paste
• 2 (28 oz) cans whole peeled tomatoes
• 2 tbsp balsamic vinegar
• 2 cups water
• 1/2 cup canned coconut milk
• Salt and pepper to taste

Instructions:

1. In a large pot, warm olive oil over medium heat. Add onion, garlic, and tomato paste; cook for 5-10 minutes, stirring often.
2. Add tomatoes, vinegar, and water. Bring to a simmer and cook for 30 minutes.
3. Remove from heat, stir in coconut milk, salt, and pepper.
4. Use an immersion blender to puree until smooth. Serve hot.

Read the full recipe: https://pompeian.com/recipes/creamy-tomato-soup/ 

4. Butternut Squash Soup with Sage and Ginger

Ingredients:

• 2 tbsp olive oil
• 1 large yellow onion, chopped
• 1/2 tsp sea salt
• 1 (2-lb) butternut squash, peeled, seeded, and cubed
• 3 cloves garlic, chopped
• 1 tbsp fresh sage, chopped
• 1/2 tbsp fresh rosemary, minced
• 1 tsp grated fresh ginger
• 3-4 cups chicken broth
• Freshly ground black pepper, to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion, salt, and pepper and sauté for 5-8 minutes.
2. Add cubed squash and cook for 8-10 minutes until it starts to soften.
3. Stir in garlic, sage, rosemary, and ginger. Cook for 1 minute until fragrant, then add 3 cups of broth.
4. Cover, reduce heat, and simmer until squash is tender, 20-30 minutes.
5. Blend until smooth, adjusting thickness with extra broth if needed. Serve warm, garnished with parsley.

Read the full recipe: https://www.monini.com/en/r?url=butternut-squash-soup 

5. Tuscan Seafood Stew

Ingredients:

• 3/4 cup olive oil
• 1 red onion, coarsely chopped
• 4 cloves garlic, minced
• 1 1/2 tsp crushed red pepper flakes
• 1 cup dry red wine
• 1 (28 oz) can crushed tomatoes
• 1/2 cup fresh parsley, chopped
• 1 1/2 tsp salt
• 3 cups water
• 24 Manila clams, scrubbed
• 24 large shrimp, uncooked, peeled or unpeeled
• 2 lb halibut fillets, cut into chunks
• 6-8 slices crusty Italian bread, toasted

Instructions:

1. In a large Dutch oven, heat olive oil over medium heat. Add onion, garlic, and red pepper flakes; cook for 10 minutes.
2. Stir in wine and simmer for 5 minutes until reduced slightly. Add tomatoes, parsley, and salt. Bring to a boil, then reduce heat and simmer for 10 minutes.
3. Add water, then clams. Cook for 2 minutes until shells start to open.
4. Add shrimp and halibut, cooking for 2-3 minutes until opaque.
5. Place a slice of bread in each bowl, ladle stew over the top, and garnish with parsley.

Read the full recipe: https://filippoberio.com/recipes/tuscan-seafood-stew 

Enjoy these recipes as the perfect comfort for chilly fall days! Each one captures the heartiness of the season and pairs beautifully with the richness of olive oil.