Warm Up With Fall Recipes

The new season calls for a new set of nutrient-rich recipes — ones with the perfect blend of fresh vegetables and hearty flavors.

Curried Carrot Soup

Serves 6

Ingredients

• 1 tablespoon olive oil
• 1 tablespoon butter or coconut oil
• 1 large shallot, finely
• chopped
• 1 tablespoon minced ginger
• 8 large carrots, chopped
• (about 1 1⁄2 pound)
• 4 cups vegetable stock
• 1 cup light coconut milk
• 1 teaspoon mild curry
• powder
• 1⁄4 teaspoon cayenne pepper (omit if you want to keep it very mild)
• 1⁄2 teaspoon salt

Directions

1. Heat olive oil and butter/coconut oil in a medium-sized soup pot or Dutch oven for about 2 minutes over medium heat.
2. Add shallot and ginger and sauté for about 3 minutes. Add carrots and sauté for another 3 minutes. Add vegetable stock, coconut milk, curry powder, cayenne pepper, and salt. Stir well and cover with lid.
3. Once soup has been brought to a boil, lower heat to simmer for 15 minutes or until carrots are very tender. Remove from heat and let cool for at least 5 minutes. Use an immersion blender (stick blender) to puree the soup until you have reached the desired consistency. Add more salt if desired and serve immediately.

Braised Red Cabbage With Fennel and Pear

Serves 6

Ingredients

• 1⁄4 cup olive oil
• 1 small red onion, thinly sliced
• 1 fennel bulb, core removed and thinly sliced
• 1 small head red cabbage, core removed and thinly sliced
• 2 ripe pears, cores removed and thinly sliced
• 1⁄2 cup apple cider (for sweetness)
• 1⁄4 cup apple cider vinegar (for tanginess)
• Salt and freshly ground black pepper

Directions

1. Heat olive oil in a large pot or Dutch oven over medium heat. Add red onion and fennel and cook until softened, about 5 minutes.

2. Add the remaining ingredients and cook on low to medium heat, stirring often, until cabbage and pears are softened, about 10 to 15 minutes.

Lemon-Rosemary Quinoa Pilaf

Serves 4-6

Ingredients

• 1 cup quinoa
• 2 cups low-sodium vegetable broth
• 1 tablespoon olive oil
• 1 cup finely chopped yellow onion
• 1⁄4 teaspoon salt
• 1 tablespoon chopped fresh rosemary
• 1 cup grated carrots
• Zest and juice of 1 lemon, separated
• 1⁄4 cup raw pumpkin seeds

Directions

1. Rinse the quinoa using a fine mesh strainer and then transfer to a medium-sized pot. Toast quinoa over medium heat for a few minutes until you smell a nutty aroma. Next add the vegetable broth and bring to a boil. Once the quinoa has been brought to a rolling boil, lower the heat. Cook the quinoa about 15 minutes, until just soft but slightly tender. Remove from the heat and transfer to a bowl.
2. In a medium-sized non-stick skillet, warm the olive oil over medium heat. Add the yellow onion and salt and cook for 5 minutes. Then add the rosemary, grated carrots and lemon zest, and cook for 3 more minutes.
3. Incorporate the vegetable mixture with the quinoa. Add lemon juice and more salt to taste if desired. Gently mix and set aside.
4. Using a paper towel, wipe out the skillet and return it to medium-high heat. Place the pumpkin seeds in the pan and dry toast until they start to pop, making sure to stir often. Top the quinoa with the toasted pumpkin seeds once they are just lightly browned.

For more news on cancer updates, research and education, don’t forget to subscribe to CURE®’s newsletters here.