Autumn Kitchen: Seasonal Tips & In-Season Produce Guide

ChloeG 2 October 2024

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Welcome to Autumn Kitchen: Your Guide to In-Season Produce | Meet the Vegans

As the weather cools and the leaves change, it’s the perfect time to embrace cozy fall flavors!

At Meet the Vegans, we’re kicking off Autumn Kitchen—your guide to using the season’s freshest produce. From storing autumn veggies to easy, plant-based tips, we’ve got everything you need to keep meals fun and flavorful.

First up in the series: Roasted Crown Prince Pumpkin Steaks with Butterbean Curry! Scroll down for the recipe or watch the step-by-step video on our YouTube channel.

Stay tuned for more tasty fall recipes coming soon!

Guide to In-Season Fall Fruits and Vegetables for Nutritious Autumn Meals

This fall, stock up on these delicious and nutritious in-season fruits and veggies for your plant-based meals:

Pumpkins: Sugar pumpkins, pie pumpkins, butternut squash, kabocha, and delicata squash
Root Vegetables: Carrots, sweet potatoes, parsnips, and turnips
Leafy Greens: Kale, Swiss chard, spinach, and collard greens
Brassicas: Cauliflower, broccoli, Brussels sprouts, and cabbage
Apples: Granny Smith, Honeycrisp, Gala, and Fuji apples
Pears: Bartlett, Bosc, and Anjou pears
Cranberries: Fresh cranberries, perfect for sauces and baking
Pomegranates: Juicy, antioxidant-rich seeds
Beets: Perfect for roasting or adding to salads
Leeks: Mild onion flavor, great for soups and sautés
Fennel: Adds a subtle anise flavor to fall dishes
Citrus Fruits: Oranges, tangerines, and clementines begin to come into season

10 Essential Cooking Tips for Delicious Autumn Recipes with Seasonal Produce

Exploring the Best Varieties of Pumpkins and Squash for Fall Recipes

Roast Your Veggies: Fall vegetables like pumpkins, sweet potatoes, and Brussels sprouts are perfect for roasting. Toss them with olive oil, salt, pepper, and herbs like rosemary or thyme for a caramelized, rich flavor.
Use Root Vegetables in Soups: Turn root veggies like parsnips, carrots, and beets into hearty soups or stews. Roasting them first enhances their sweetness, adding depth to your soup.
Incorporate Pumpkin in Sweet and Savory Dishes: Puree pumpkins or butternut squash for soups, risottos, or vegan mac and cheese. Don’t forget to try pumpkin in baked goods like muffins or bread.
Make Use of Seasonal Greens: Wilt hearty greens like kale, Swiss chard, or collard greens into warm salads, stir-fries, or soups. Their earthy flavor complements fall flavors perfectly.
Add Warm Spices: Spices like cinnamon, nutmeg, ginger, and cloves can elevate both sweet and savory dishes. Use them in everything from roasted vegetables to pies and smoothies.
Experiment with Cranberries: Use fresh cranberries in sauces, salads, or baked goods for a tart, bright pop of flavor. Pair them with apples, oranges, or even Brussels sprouts.
Don’t Discard Pumpkin Seeds: Roast pumpkin seeds with a little salt or seasoning for a crunchy, nutritious snack or salad topping. They’re packed with nutrients and flavor.
Caramelize Onions and Leeks: Slowly cook onions and leeks until they’re soft and caramelized to add rich flavor to soups, casseroles, or side dishes.
Use Pomegranates for a Burst of Flavor: Sprinkle pomegranate seeds on salads, roasted vegetables, or grain bowls for a burst of juicy sweetness.
Opt for Slow-Cooked Dishes: Use your slow cooker or make braised dishes to get that cozy, fall comfort food feeling. Long, slow cooking intensifies flavors and tenderizes fall veggies.

Stay tuned, because this week we’re dropping two delicious and creative recipes featuring the best of fall’s pumpkins and squash!

First up, we’ll be sharing Spiced Pumpkin Steaks with Butterbean Makhani Curry, using flavorful Crown Prince pumpkin. This dish brings together bold spices and creamy butterbeans for a hearty, plant-based meal perfect for autumn.

Roasted Crown Prince Pumpkin Steaks with Butterbean Curry

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This vibrant dish features roasted Crown Prince pumpkin steaks served on a rich, creamy butterbean curry, made with aromatic spices, fresh tomatoes, and cashews. The chargrilled pumpkin adds a smoky depth, while a refreshing side salad of beetroot, bulgur wheat, fresh coriander, and lime adds a zesty contrast. Perfect for a hearty, plant-based meal full of bold flavors!

Author: ChloeG
Prep Time: 20
Cook Time: 35
Total Time: 55

Instructions

Step 1: Prepare the Pumpkin Steaks

Preheat your oven to 180°C (350°F).
Cut the pumpkin into 4 thick steaks. Brush each side with olive oil and season with salt and pepper.
Heat a cast-iron grill over medium-high heat. Chargrill the pumpkin steaks for about 2-3 minutes on each side, or until grill marks appear.
Transfer the chargrilled pumpkin steaks to an ovenproof tray. Roast in the preheated oven for about 25 minutes, or until soft and golden.

Step 2: Make the Butterbean Curry

In a large pan, heat 2 tbsp of vegetable oil over medium heat. Add the mustard seeds and cook until they start to pop.
Add the fresh curry leaves and chopped white onion. Sauté for 4-5 minutes until the onions are soft and golden.
Stir in the chopped tomatoes and cook for another 3-4 minutes until they start to break down.
Add the coriander seeds, Kashmiri chili powder, coriander powder, turmeric, and salt. Mix well and cook for 2 minutes to toast the spices.
Add the cashew nuts and pour in the vegetable stock. Let it simmer for 10 minutes.
Carefully transfer the mixture to a blender and blend until smooth.
Return the sauce to the pan, add the butter beans, and simmer for 5 minutes until the beans are heated through.

Step 3: Prepare the Salad

In a mixing bowl, combine the diced beetroot, cooked bulgur wheat, chopped tomatoes, and fresh coriander.
Drizzle with lime juice and season with salt and pepper. Mix well and set aside.

Step 4: Serve

To plate, spoon the butterbean curry onto the bottom of each plate.
Place a roasted pumpkin steak on top of the curry.
Serve alongside the beetroot, bulgur wheat, and tomato salad for a fresh and vibrant contrast.

Notes

Pumpkin Steaks:
- Chargrill the pumpkin first to get nice grill marks for added flavor, then roast until soft and golden for a tender, caramelized texture.
- Crown Prince pumpkin has a firm flesh, so cutting into thick steaks ensures it holds its shape during cooking.
Butterbean Curry:
- Blending the curry sauce gives it a rich, creamy texture, perfect for pairing with the hearty butter beans.
- Mustard seeds and fresh curry leaves add depth to the curry’s flavor profile, while cashew nuts bring creaminess without dairy.
- Simmering the butter beans for 5 minutes in the sauce allows them to absorb the spices.
Salad:
- The salad adds a refreshing, tangy element with beetroot, bulgur wheat, fresh coriander, and lime, balancing the richness of the curry.
- Cooked bulgur wheat adds a nutty texture, making the dish more filling.
Serving:
- Layer the curry on the plate first, followed by the roasted pumpkin steaks for a visually appealing presentation.
- Garnish with fresh coriander to brighten the dish with a fresh herbaceous touch.

Nutrition

Calories: 450
Sugar: 10g
Sodium: 800mg
Fat: 18g
Saturated Fat: 3g
Carbohydrates: 55g
Fiber: 12g
Protein: 12g

Next, don’t miss our Spaghetti Squash Lasagne, a lighter twist on the classic, using roasted spaghetti squash in place of noodles for a delicious, gluten-free option that’s packed with fall flavor.

Keep an eye on our blog for these seasonal pumpkin recipes—you won’t want to miss them!

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