The leaves are turning brown and there’s a (slight) chill in the air, which can only mean one thing: autumn (or, as we like to call it, stew season) is upon us.

This time of year doesn’t just call for a wardrobe change. As the nights draw in and the temperatures drop, now’s the perfect time to make some seasonal changes in the kitchen by trading out those light, crisp Mediterranean salads for some heartier dishes packed with flavour and immune-supporting nutrients.

Whether you typically opt for carrots and squashes or prefer a classic potato-based stew, there are endless varieties of stew to keep you going through the chilly months. So to give you some inspiration, we reached out to a few chefs to find out their favourite autumnal plant-based stew recipes. 

Serves: 4

This recipe from Vittoria Veltri, founder of the cooking class provider Pasta And Play, is a classic ciambotta – a summer vegetable stew from southern Italy.

“Passed down through my family’s women, this ciambotta is my grandma’s testament to the simple yet profound pleasures of Calabrian cuisine,” she says. “Every time I bite into it, it reminds me of my cherished town, with its familiar smells, wonderful colours and exceptional flavours.”

While this recipe is just for the base of the stew, you can add in a source of protein (like cooked chickpeas) to make it a complete meal.

Ingredients

• 1 large aubergine, cubed
• 2 courgettes, cubed
• 2 bell peppers, seeded and cubed
• 1 large onion, chopped
• 3-4 potatoes, peeled and cubed
• 2 cloves garlic, minced
• 1 can peeled tomatoes
• Olive oil
• 1 tsp dried oregano
• A few leaves of basil
• Salt and freshly ground black pepper to taste
• Fresh basil leaves for garnish (optional)

Method

1. Heat the olive oil in a large pot or Dutch oven over a medium heat.
2. Add the aubergines and fry until golden. Take the aubergines out of the pan with a slotted spoon and put aside.
3. In the same oil, fry the bell peppers and then put aside.
4. Repeat the same process with the courgettes.
5. By now, the oil has reduced so add fresh oil and wait until it’s hot. Add the potatoes and fry until lightly browned and soft inside. Take the potato out and put aside.
6. Add the onion and cook until softened, about 5 minutes.
7. Stir in the garlic and cook for another minute until fragrant.
8. Stir in the crushed tomatoes, oregano, and basil.
9. Add the vegetables to the pot.
10. Season with salt and pepper.
11. Cook, stirring occasionally, for a further five minutes. Serve.

Serves: 4

This recipe from Belling comes from a new free energy-saving recipe book designed to minimise energy costs from cooking. The combination of beans, red pepper and tomatoes means this dish is packed with fibre, and the spice from the chipotle gives it an additional warming kick.

Ingredients

• 1 tbsp vegetable oil
• 1 red onion, peeled, halved and sliced
• 250g sweet potatoes, peeled and diced into 2cm chunks
• 1 large red pepper, deseeded, halved and diced into 2cm chunks
• 2 cloves garlic, crushed
• 2 tsp smoked paprika
• 1 tbsp chipotle paste
• 2 tbsp tomato purée
• 400g can chopped tomatoes
• 300ml vegetable stock, made with one vegetable stock cube
• Salt and black pepper
• 1½ tbsps cornflour, mixed with 2 tbsps cold water
• 2 x 400g mixed beans, drained and rinsed
• Small bunch flat leaf parsley, chopped
• Crusty bread (to serve)

Method

1. Heat the oil in a large non-stick saucepan, add the onion and fry gently for 4 minutes, until the onion has softened and is caramelised. Add the sweet potatoes and red peppers, and continue to fry gently for a further 3 minutes.
2. Next add the garlic, smoked paprika, chipotle paste and tomato purée, and continue to cook for a minute until the vegetables are coated in the spices.
3. Stir in the chopped tomatoes, vegetable stock and season with salt and black pepper. Bring to the boil, cover then simmer for 15 minutes until the vegetables are tender.
4. Stir the cornflour mixture and the mixed beans through the tomato sauce and simmer uncovered for 5 minutes, until the beans are heated through, the sauce has thickened and the stew is piping hot.
5. Stir ¾ of the chopped parsley through the stew and check the seasoning.
6. Serve the stew in warm bowls, with a sprinkling of the remaining chopped parsley and some crusty bread.

Serves: 4

A dhal-like lentil stew made with cinammon, coconut milk and chilli, this parripu recipe from the London-based Sri Lankan restaurant Kolamba is ideal for batch cooking and reheating throughout the week when you’re in need of a warm pick-me-up.

Serve with rice or bread for the perfect mix of carbs and protein.

Ingredients

• 150g masoor dahl (red split lentils)
• 1 tsp vegetable oil
• ½ tsp black mustard seeds
• ½ small red onion
• 6-8 curry leaves, fresh, frozen or dried
• ½ tsp hot chilli powder
• 1 tsp (or you can use 1 tsp ground coriander powder and ½ tsp ground cumin) Sri Lankan curry powder
• ¼ tsp ground turmeric
• 5cm cinnamon stick
• 125ml coconut milk
• Fried onions, fried garlic, fried curry leaves and fried chillies (to garnish)

Method

1. Wash the lentils. Heat the oil in a pan over a medium heat and, when it’s hot, add the mustard seeds and let them start to pop. Add the onion and curry leaves, and mix in. Add the chilli powder, curry powder and turmeric, stir and cook for 5-10 seconds. Add the cinnamon stick and a pinch of salt. Mix to coat with the spices. Cook for about 3 minutes until fragrant.
2. Add the drained lentils to the pan with 250ml of water, partially cover the pan and cook for 10 minutes. Add the coconut milk and ¾ tsp of fine sea salt, and simmer for 12-15 minutes or until the lentils are cooked and tender. Taste and adjust the seasoning if needed.
3. Finish the lentils with fried onions, garlic, curry leaves and chillies, if you like.
4. Your stew is now ready. Serve it warm with a pot of hot, steamed white rice, bread or string hoppers. 

Images: Vittoria Veltri; Belling; Kolamba