Soup Season: Nourishment for Soul & Body

As the air turns crisp and the garden begins to slow its rhythm, there’s a familiar pull toward the kitchen. Fall is a season of transition — a time when the long, sun-drenched days of summer give way to shorter evenings, cooler mornings, and that golden hush that settles over the land. It’s also the season when our bodies crave warmth and comfort, and nothing wraps us in that feeling quite like a good bowl of soup.

There’s something sacred about soup. It’s more than just a meal — it’s medicine, memory, and magic all simmering up together. Every culture has its version of this humble comfort food because soup has a way of reminding us that even simple things can sustain us.

Last week on the homestead, I stirred up a pot of Ital Stew — a rich and hearty Caribbean-inspired dish that celebrates the earth’s abundance. In the Rastafarian tradition, Ital comes from the word vital — food that is natural, pure, and filled with life energy. It’s plant-based, deeply nourishing, and soul-satisfying.

Many of the ingredients in our pot were grown right here in the garden: fragrant thyme, scallions, garlic, greens, and winter squash — each one a reminder of the season’s final gifts. There’s a rhythm in chopping vegetables that once rooted themselves in your soil. You can feel the connection — the full circle of seed, soil, and sustenance.

The Rhythm of the Season

Fall on the homestead means transition. The last of the summer harvest gives way to winter greens, herbs in need of their final harvest and freshly planted garlic beds. Leaves begin their quiet return to the earth, becoming food for next year’s growth. It’s a time to slow down, reflect, and honor the cycles that sustain us.

In many ways, making soup mirrors this rhythm. It’s a slow process, one that asks you to be present — to stir, taste, and wait. It teaches patience and gratitude. And when that first spoonful finally reaches your lips, it feels like a hug from the inside out.

A Hug in a Bowl

Soup carries the warmth of home, the memory of generations, and the wisdom of simplicity. It’s proof that the best nourishment often comes from what we already have — a handful of herbs, a few roots from the garden, and the intention to feed our bodies well.

Every kitchen has its seasonal rhythm. When the cool air rolls in, I start keeping a few simple staples close at hand — the kind of ingredients that turn any evening into soup night. Garlic, onions, thyme, and rosemary are my flavor builders. Potatoes, yams, and squash bring heartiness and depth. I keep jars of beans and grains tucked away for easy protein, and a few cans of coconut milk for that velvety finish that makes every spoonful feel like comfort.

With those simple things on your shelf — a few roots, a handful of herbs, and something creamy to bring it all together — you’re ready for just about any soup your spirit craves.

Kitchen Staples for the Fall & Winter Soup Season

Keeping a well-stocked pantry makes it easy to throw together a nourishing soup any day of the week — even when the garden slows down. Here are some staples I like to keep on hand when soup season rolls in:

Aromatics & Flavor Builders

• Garlic, onions, leeks, and scallions

• Fresh herbs like thyme, rosemary, sage, ginger, and bay leaves

• Dried herbs and spices: cumin, turmeric, paprika, black pepper, crushed red pepper flakes

• Coconut oil or olive oil for sautéing

Roots & Hearty Veggies

• Potatoes, yams, and sweet potatoes

• Carrots, parsnips, turnips, and beets

• Winter squash (butternut, kabocha, pumpkin)

• Celery and cabbage — the backbone of many good soups

Protein & Fiber Builders

• Dry or canned beans: lentils, black beans, kidney beans, pigeon peas

• Whole grains: quinoa, brown rice, or farro

• A jar of homemade or store-bought vegetable broth

Greens & Bright Additions

• Kale, chard, spinach, or collards (fresh or frozen)

• Callaloo or okra for a Caribbean touch

• Frozen corn, peas, or mixed vegetables for quick bulk

Essentials for Depth & Creaminess

• Coconut milk or cream

• Tomato paste or crushed tomatoes

• Apple cider vinegar or lemon juice for brightness
  

Perfect Companions

• Crusty bread or cornbread

• Homemade dumplings

• Crackers or roasted pumpkin seeds for crunch

The Heart of Ital Stew

If you’ve never had Ital stew before, think of it as more than just stew — it’s a philosophy in a pot. Born from the Rastafarian way of life in Jamaica, Ital cooking is grounded in the belief that food is sacred and should come straight from the earth, free from additives and excess. It’s about honoring life energy — what Rastafari call livity — through clean, natural, and intentional nourishment.

Ital stew embodies this balance beautifully. Made with roots, beans, and herbs simmered slowly in coconut milk, it’s both humble and divine — a celebration of the soil and everything it offers. Every spoonful tells a story of resilience, connection, and reverence for the land.

I enjoy making our Ital stew with that same spirit — blending harvests from our own garden with time-honored tradition. It’s a dish that fills more than your belly; it reminds you that the simplest meals often carry the most meaning.

I'm excited to share my recipe with you.

🥕 Judith's Fall Ital Stew Recipe

✨ Ingredients

• 2 tablespoons coconut oil
• 2 tablespoons fresh ginger, chopped
• 1 medium onion, chopped
• 5 cloves garlic, minced
• 2 stalks scallion, chopped
• 3 sprigs thyme (fresh preferred)
• 1 scotch bonnet or chili pepper (optional for heat)
• 1 cup pumpkin or butternut squash, peeled and cubed (I used Red Kuri)
• 1 large carrot, sliced
• 1 medium potato or yellow yam, peeled and cubed
• Fresh sliced tomatoes or 1 can diced tomatoes
• 1/2 cup green beans or callaloo
• 1/2 cup cabbage, chopped
• 1 can (15 oz) coconut milk
• 4 cups vegetable broth or water
• 1 cup cooked beans (kidney or pigeon peas) optional*
• 1/4 to 1/2 teaspoon of allspice
• Fresh greens. My favorite in dino kale are blue curly kale
• 1 teaspoon sea salt to taste
• Fresh black pepper to taste
  

🥄 Directions

1. Sauté the aromatics: In a large pot, heat coconut oil over medium heat. Add onion, ginger, garlic, scallion, thyme, and scotch bonnet (if using). Sauté until fragrant.

2. Add the roots: Stir in pumpkin, carrot, and yam or potato. Allow them to brown slightly for richer flavor. I sometimes use plantains when I can find them. 

3. Build the base: Pour in coconut milk and vegetable broth. Bring to a gentle boil.

4. Simmer and season: Add beans, cabbage, and callaloo. Season with salt, pepper.

5. Thicken (optional): Drop in a few dumplings or let the soup simmer until it naturally thickens from the root vegetables.

6. Cook until tender: Reduce heat and let simmer for 25–30 minutes, stirring occasionally, until vegetables are soft and flavors have married beautifully. Add kale the last 5 to 7 min of cooking.

7. Serve hot: Garnish with a sprig of fresh thyme, parsley, avocado or scallion. Enjoy it as is — or with a slice of homemade bread for dipping.