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Nutritional Recipes

Autumn Harvest Soup

Written by COA Nutrition Team On November 16, 2018

This Autumn Harvest Soup recipe is the perfect choice for a warm, nutritious and hearty soup.


  • 4 tablespoons olive oil
  • 2 leeks (white part), thinly sliced
  • 3 carrots, peeled and chopped
  • 3 stalks celery, chopped
  • 3 cups pumpkin, peeled and cubed
  • 3 cups various squash, cubed
  • 5 sprigs thyme
  • 3 cloves garlic, minced
  • 3 tablespoons parsley, minced
  • 4 cups water or vegetable stock
  • 1 bunch chard, chopped
  • 5 medium tomatoes, diced small
  • 3/4 cup bulgur wheat, soaked in warm water until tender and drained (about 20 min)
  • Salt
  • Freshly ground black pepper


  1. Heat oil in large stockpot and sauté leeks, carrots, and celery for five minutes.
  2. Add all the vegetables, grains and herbs and mix everything together.
  3. Add water (or stock) and simmer until pumpkin and squash are tender—about 10 to 15 minutes.

Tips of the Month MOBILE

Planning Ahead Tip of the Month

Take a minute to mentally walk through what you’re cooking

Before you start cooking, taking just one minute to think through what you’re about to do makes all the difference in the world. If you’re making multiple dishes, you can pick out what takes the longest to cook and the exact order to prep and cook things, seeing where there are opportunities to prep things while something else is cooking. It’s a lot more efficient to have a mental game plan so you don’t hit any bumps, like forgetting to get water boiling.

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