Easy Autumn Recipes Using In-Season Produce

Cosy, plant-powered recipes featuring autumn ingredients.

As the nights draw in, temperatures drop, and leaves begin to fall, there’s no better way to embrace a new phase of the year than by eating with the seasons.

So much delicious produce is ripe for the picking in autumn—think root vegetables, leafy greens, apples, pears, berries, and of course, pumpkins! Here are 4 simple, nutritious, and flavour-packed recipes devised by one of our senior nutritionists that make in-season ingredients the star of the show.

Apple & Cinnamon Chia Pudding (serves 2)

Ingredients ⬇️

• 4 tbsp chia seeds
• 300ml (1 ¼ cups) plant milk of choice
• ½ tsp vanilla extract
• 1 tbsp maple syrup or sweetener of choice
• 1 apple, diced
• 2 tbsp coconut sugar
• ½ tsp cinnamon

Method ⬇️

1. Mix the chia seeds, plant milk, vanilla extract, and maple syrup until well combined.
2. Transfer to two glass jars, seal, and refrigerate for at least an hour, ideally overnight. If you can, give them a second stir after around 30 minutes to prevent clumping.
3. When ready to serve, heat 1 tbsp neutral oil in a pan over medium heat. Add the chopped apple, sugar, and cinnamon along with 2-4 tbsp water. Stir unti the apples are evenly coated.
4. Cook for 5-8 minutes, stirring continuously, or until the apples are soft, browned, and sticky.
5. Top your chia puddings with the apple and cinnamon mix. Serve straight away while the apples are warm, or store in the fridge until you’re ready to eat. Your puddings should keep for up to 3 days.

Variations: 

1. Pump(kin) up your pudding: swap cinnamon with a pumpkin spice mix for some extra fall flavour.
2. Switch up your fruit: while apples tend to be the go-to, any cooked fruit will work nicely here. Pears, blackberries, and other seasonal berries are all great options.
3. Go nuts: for an extra top-up of omega-3s, top with toasted walnuts.

Beetroot Soup (serves 4)

Ingredients ⬇️

• 1 large onion, chopped 
• 2 large carrots, chopped
• 1-inch piece fresh ginger, peeled and chopped
• 2 garlic cloves, chopped
• 3 fresh beetroot, peeled and chopped 
• 1.5 litres ( or 6 cups) vegetable stock
• Croutons (optional)
• Crumbled feta (optional)

Method ⬇️

1. Heat 2 tbsp oil in a deep pan over medium-high heat. Add the onion and carrot, along with a little salt. Cook for 5 minutes until soft.
2. Add the garlic and ginger and stir through. Cook for a further minute.
3. Add in the beetroot and cook for 15-20 minutes.
4. Pour in the stock and bring to a boil. Once boiling, reduce the heat and simmer until the beetroot is cooked through, around 20-30 minutes.
5. Use a hand blender to blend the ingredients into a thick soup. Season to taste with salt and pepper.
6. Ladle into warm bowls and finish with a drizzle of extra virgin olive oil and some cracked black pepper. Serve topped with croutons and crumbled feta, if you like. 

Pumpkin & Chickpea Curry (serves 4)

Ingredients ⬇️

• 2 shallots, diced
• 3 garlic cloves, minced
• 1 tbsp curry powder
• 1 tsp ground cumin
• ½ tsp ground turmeric
• 1kg (or 2lbs) fresh pumpkin, seeds and rind removed & chopped
• 1 can (13.5 fl oz) coconut milk
• 1 can (15 oz) chickpeas
• 1 handful fresh coriander/cilantro
• Rice or rotis (to serve)

Method ⬇️

1. Heat 1 tbsp oil over a medium heat.
2. Add the shallots and cook for 2-3 minutes until soft. Tip in the garlic and cook for a further minute.
3. Add the spices and cook for 1 minute until fragrant. 
4. Add the pumpkin and cook for 5-10 minutes, stirring frequently.
5. Pour in the coconut milk. Simmer for 10-15 minutes.
6. Optional: for a thicker curry, scoop out around half of the mixture and blend to a thick sauce, and then add back into the pan.
7. Stir the chickpeas through and simmer for a further 5 minutes, ensuring the pumpkin is cooked and the chickpeas are heated through.
8. Serve hot with rice or warm rotis.

Variations: 

1. Swap your squash: No pumpkin on hand? This recipe would also go great with butternut squash.
2. Thai flavours: Switch out the curry powder and cumin for yellow Thai curry paste.
3. Turn up the heat: Chop up a couple of fresh chillies and add these in with the garlic for a spicier curry.

Roasted root vegetable houmous/hummus bowl (serves 2)

Ingredients ⬇️

• 1 large carrot, julienned
• 1 large red onion, cut into wedges
• 1 large parsnip, julienned
• 1 small turnip, chopped
• 2 tbsp olive oil
• 1 tbsp honey
• 1 tbsp za’atar
• 200g (7 oz) houmous/hummus
• Fresh thyme sprigs
• 2 pitas (optional)

Method ⬇️

1. Preheat the oven to 200℃ (180℃ fan) / 400℉ / gas mark 6.
2. Place all of the vegetables onto a baking tray with some salt, pepper, and 1 tbsp of the olive oil. Toss with your hands until well coated.
3. Roast in the centre of the oven for 30-40 minutes.
4. Coat with the honey and za’atar and return to the oven for a further 10-15 minutes until golden and caramelised.
5. Divide the houmous/hummus between two plates, spreading out to form a ‘bed’.
6. Lay the cooked vegetables on top and finish with some fresh thyme and the remaining olive oil drizzled on top. Serve with warm pitas, if you like.

Words: Amy Wood, Senior Nutritionist