Seasonal Flavors Recipes: Soups and Stews

St. John’s and MVP Health Care’s Seasonal Flavors cooking demonstration on soups and stews was held on September 15. Attendees had the opportunity to taste delicious recipes as shared below. 

Be a part of our next session and enjoy Seasonal Flavors firsthand. To RSVP for our next Seasonal Flavors cooking demonstration, visit

Autumn Chicken Stew

Autumn Chicken Stew


Yields: 6 servings (1½ cups each)


5 teaspoons extra virgin olive oil, divided
1 pound chicken tenders, cut into bite-size pieces
1 large onion, chopped
4 medium parsnips, peeled and chopped
2 medium carrots, peeled and chopped
2 teaspoons chopped fresh rosemary or ½ tsp. dried
½ teaspoon salt (optional)
¼ teaspoon freshly ground pepper
4 cups reduced-sodium chicken broth
2 Granny Smith apples, peeled and chopped
2 teaspoons cider vinegar

Heat 2 teaspoons oil in a Dutch oven over medium heat. Add chicken and cook, stirring occasionally until just cooked through, 3 to 5 minutes. Transfer to a plate.

Add the remaining 3 teaspoons oil to the pot. Add onion, parsnips, carrots, rosemary, salt and pepper and cook, stirring often, until the vegetables begin to soften, 3 to 5 minutes. Add broth and apples; bring to a simmer over high heat. Reduce heat to maintain a simmer and cook, stirring often, until the vegetables are tender, 8 to 10 minutes. Return the chicken to the pot and stir in vinegar.

Notes: Can be made ahead. Cover and refrigerate for up to 3 days.

Nutrition Information: 208 calories/serving; 6.0 g total fat (1.0 g saturated fat; 4.0 g monounsaturated fat); 21.0 g total carbohydrates; 4.0 g fiber; 42.0 mg cholesterol; 621.0 mg sodium; 19.0 g protein 

Root Vegetable Stew with Herbed Dumplings

Root Vegetable Stew with Herbed Dumplings


Yields: 6 servings (1½ cups stew & 3 dumplings each)



4 teaspoons extra virgin olive oil, divided
8 ounces chicken Italian sausage links
2 pounds assorted root vegetables, peeled and diced
1 large onion, diced
4 cloves garlic, minced
1 tablespoon chopped fresh sage or rosemary
4 cups reduced-sodium chicken broth
3 cups chopped dark, leafy greens, such as beet, turnip or kale


1¼ cups whole-wheat pastry flour
½ cup cake flour
1 Tablespoon chopped fresh sage or rosemary
1 Tablespoon baking powder
1 large egg, lightly beaten
½ cup low-fat milk

To prepare stew, heat 2 teaspoons oil in a medium skillet over medium heat. Add sausage and cook until browned on all sides, 5-6 minutes. Transfer to a clean cutting board. Let cool slightly and cut into 1-inch pieces.

If using parsnips, quarter lengthwise and remove the woody core before dicing. Heat the remaining 2 teaspoons oil in a Dutch oven over medium heat. Cook onion, stirring occasionally, until barely tender, about 4 minutes. Add root vegetables and cook for 5 minutes. Add garlic and sage (or rosemary) and cook until fragrant, about 30 seconds. Add broth and bring to a simmer, stirring often.

To prepare dumplings, whisk whole-wheat flour, cake flour, sage (or rosemary), baking powder and salt in a medium bowl. Add egg and milk and stir until a stiff batter forms.

When the stew reaches a simmer, stir in greens and the sausage and return to a simmer. Drop the dough, about 1 Tablespoon at a time, over the stew, making about 18 dumplings. Adjust the heat to maintain a gentle simmer, cover and cook undisturbed until the dumplings are puffed, the vegetables are tender and the sausage is cooked through, about 10 minutes.

Nutrition Information: 403 calories/serving; 17.0 g total fat (5.0 g saturated fat; 8.0 g monounsaturated fat); 45.0 g total carbohydrates; 7.0 g fiber; 69.0 mg cholesterol; 718.1 mg sodium; 16.0 g protein

Lentil Chowder

Source: The Candle Café Cookbook by Joy Pierson and Bart Potenza 

Yields: 6 servings


1 cup brown, green, or red lentils, rinsed
1 medium onion, coarsely chopped
1 medium potato, peeled and coarsely chopped
1 medium butternut squash, peeled, seeded, and coarsely chopped
1 celery stalk, coarsely chopped
1 carrot, peeled and coarsely chopped
1 tomato, seeded and diced
1½ Ttablespoons tomato paste
2 teaspoons dried thyme
Freshly ground black pepper

In a large soup pot, combine the lentils, 4 cups water, onion, potato, squash, celery, carrot, tomato, tomato paste, thyme, and pepper to taste. Slowly bring to a boil. Reduce the heat and simmer for about 1½ hours over very low heat, stirring occasionally. Add a bit more water if soup seems to be getting too thick.

Taste, adjust the seasonings, and serve immediately.

Note: You can also cook this soup in a Crock-Pot for approximately 3 hours on high heat.

Nutrition Information: 124.9 calories/serving; 0.3 g total fat (0.0 g saturated fat; 0.0 g monounsaturated fat; 0.1 g polyunsaturated fat); 27.6 g total carbohydrates; 7.5 g fiber, 0.0 mg cholesterol; 34.5 mg sodium; 4.9 g protein

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