3 Favorite Fall Soups for Postpartum & Freezer-Friendly Meal Prep

Fall is the perfect time for warm, nourishing soups that support postpartum recovery, stable blood sugar, and your overall health (and for me personally, fall is truly SOUP SEASON!). Soups are not only comforting—they’re a powerful way to pack in protein, fiber, and nutrient-rich vegetables like carrots, celery, beans, and leafy greens. They freeze beautifully, making them perfect for busy moms who want easy, ready-to-go meals without spending hours in the kitchen.

If you’re a busy mom—or just a woman looking to better nourish yourself—these soups are flavorful, satisfying, and versatile, allowing you to incorporate a variety of vegetables, legumes, and wholesome ingredients to keep your meals nourishing and balanced.

With just a little prep, these soups make it easy to fuel your body, support recovery, and nourish your family, all while embracing the cozy flavors of fall.

These recipes are all from my Nourished Postpartum Guide, designed by a San Diego women’s health dietitian and intuitive eating expert to make nutrition easy, satisfying, and flexible.

🥘 Soup #1: Hearty Beef Stew

Prep Time: 20 minutes | Cook Time: 60 minutes

Ingredients:

• 1 tbsp extra virgin olive oil
• 1 medium yellow onion, diced
• 3 celery stalks, diced
• 2–3 large carrots, peeled and diced
• 3–4 garlic cloves, minced
• 1 tsp salt & pepper
• 1 bay leaf
• 1 tbsp Italian seasoning
• 16 oz beef stew meat
• 1 can (14–16 oz) diced tomatoes
• 4 cups beef broth or use beef boullion
• 2 cups baby potatoes, halved
• Fresh parsley, optional

Directions:

1. Heat olive oil in a Dutch oven over medium heat.
2. Sauté onion, celery, carrots, and garlic for 3–4 minutes.
3. Stir in salt, pepper, bay leaf, and Italian seasoning; remove vegetables and set aside.
4. Brown beef stew meat in the pot (5 minutes).
5. Return vegetables, add tomatoes and broth, and bring to a boil.
6. Add halved potatoes, cover, and simmer 45–60 minutes until meat is tender.
7. Remove bay leaf and garnish with parsley.

💡 Tip: Perfect for freezing in individual portions for easy, cozy meals. Makes enough to serve 4. Is even better the next day because it has more time to meld flavors! Can be made in the instant pot or slow cooker.

🍲 Soup #2: White Bean & Spicy Sausage Soup

Prep Time: 10 minutes | Cook Time: 25–30 minutes

Ingredients:

• 1 yellow onion, diced
• 2 garlic cloves, minced
• 2 whole carrots, diced
• 2 celery stalks, diced
• 1 tsp salt
• 1 tsp dried thyme
• 1 tsp freshly ground black pepper
• 2 (15 oz) can cannellini beans, drained
• 1 quart chicken broth
• 16 oz spicy chicken sausage
• 1 bunch/head of kale (I prefer lacinto)
• French baguette or sourdough, for serving
• Parmesan rind, optional (but highly recommend!)
• Red pepper flakes, to taste

Directions:

1. Heat olive oil in a Dutch oven over medium heat.
2. Sauté carrots, celery, onion, and garlic for 3–4 minutes until tender
3. Add sausage and brown, then add salt, thyme, pepper, beans, and broth; stir and bring to a boil.
4. Reduce heat to a simmer, cover, and cook 10–15 minutes, pressing some beans against the pot to thicken and stir in kale
5. Add Parmesan rind if desired and serve with diced baguette.

💡 Tip: You can purchase already diced onions, carrots and celery (mirepoix) from Trader Joes

🥣 Soup #3: Split Pea Soup

Prep Time: 10 minutes | Cook Time: 40–45 minutes

Ingredients:

• 2 tbsp olive oil
• 1 medium yellow onion, diced
• 4 celery stalks, diced
• 2 large carrots, peeled and diced
• 2 garlic cloves, minced
• 1 tsp salt & pepper (plus more to taste)
• 16 oz split peas, rinsed
• 8 cups broth (chicken or vegetarian)
• Fresh shredded Parmesan, optional

Directions:

1. Heat olive oil in a Dutch oven. Sauté onion, celery, carrots, and garlic 3–4 minutes.
2. Stir in split peas, salt, and pepper.
3. Add broth, bring to a boil, then reduce heat to low.
4. Simmer 30–40 minutes until peas are tender.
5. Adjust consistency with extra broth or water if needed.
6. Serve with Parmesan and cracked pepper if desired.

💡 Tip: Ideal for batch cooking and freezing, making weeknight meals effortless.

🤱 Nourished Postpartum Support

These soups are just a glimpse of the recipes you’ll find in my Nourished Postpartum Guide.

This guide is your go-to resource for postpartum nutrition, designed to help moms:

• Support physical and mental health after pregnancy
• Prioritize postpartum power nutrients for recovery and milk supply
• Plan low-effort, high-impact meals even with a newborn
• Stock your fridge, freezer, and pantry for easy, nourishing meals
• Apply intuitive eating principles while fueling your postpartum body

With 25 pages of evidence-based guidance and 40+ quick, nutrient-dense recipes, this guide makes it easy to batch cook, freeze meals, and nourish yourself without stress or restriction.

✨ Click here to get your Nourished Postpartum Guide and start meal prepping with ease! ✨