As a busy mom and a pediatrician, I know how challenging it can be to find the time to cook healthy meals, especially when life gets hectic. With fall upon us, one of my go-to meals is a comforting, hearty fall soup that’s packed with nutrients, easy to make, and budget-friendly. This recipe uses dry lentils and beans , which are not only cost-effective but also free from the toxic chemicals often found in canned goods. Plus, with a few smart kitchen hacks like soaking beans and using an Instant Pot, you can get a nourishing meal on the table with minimal hands-on effort.

And when it’s time to serve, I’ve discovered that using dinnerware like compartment plates and stainless steel bowls makes it feel like an organized feast—perfect for dividing up soup, bread, and a little fruit on the side. It’s like a mini fall picnic right at your dining table, without the need to run around serving everything separately.

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Incorporating dry lentils and beans into your meals is a fantastic way to eat healthy on a budget. They’re loaded with fiber, protein , and essential vitamins like iron and folate. Plus, by choosing dry beans over canned, you avoid the BPA and other harmful chemicals that can leach into food from cans.

As a certified Culinary Medicine specialist from Harvard Medical School, I understand how crucial home cooking is for improving family health outcomes. However, it’s equally important to address the barriers of time, cost, and cooking skills that often prevent families from cooking at home. One effective strategy is what I call " cooking when you're not in the kitchen ." By soaking beans overnight, you're making a smart time-saving choice that also enhances the digestibility of legumes. Using an Instant Pot or slow cooker alongside this method allows you to prepare healthy, hearty meals without needing to stand by the stove—offering a practical solution for busy families.

This fall soup is perfect for those cool, crisp days when you want something warm and comforting. It’s packed with seasonal vegetables, spices, and the nutritional power of lentils and beans. And with the help of an Instant Pot , you can have it ready in no time—even with dry beans.

When it’s ready, simply scoop it into one of our stainless steel bowls, serve on a compartment tray , and have a meal that’s warm and comforting. Each compartment can hold a different side, making dinner feel like a creative, interactive meal rather than just "another night of soup."

Ingredients:

• 1 cup dry lentils (green, brown, or red)

• 1 cup dry beans (like black beans, kidney beans, or chickpeas)

• 1 medium onion , chopped

• 2 cloves garlic , minced

• 2 medium carrots , chopped

• 2 stalks celery , chopped

• 1 cup butternut squash , diced (or sweet potatoes)

• 1 tsp cumin powder

• 1/2 tsp smoked paprika

• 1 tsp turmeric powder

• 1/2 tsp thyme (dried or fresh)

• 6 cups vegetable broth (low sodium)

• 2 tbsp olive oil

• Salt and pepper to taste

• Fresh parsley or cilantro for garnish (optional)

• Lemon wedges (optional, for serving)

Instructions (Using the Instant Pot):

1. Soak the beans : Soak your dry beans in water overnight or for at least 6-8 hours. This makes them easier to digest and reduces cooking time.

2. Set up your Instant Pot : Turn your Instant Pot to sauté mode and heat the olive oil. Add the chopped onions, garlic, carrots, and celery, and sauté for 3-4 minutes until softened.

3. Add the spices : Stir in the cumin, paprika, and turmeric, letting the spices cook for about 30 seconds to release their flavors.

4. Combine ingredients : Add the soaked beans, lentils, butternut squash, thyme, and vegetable broth. Give everything a good stir. Season with salt and pepper.

5. Cook under pressure : Set the Instant Pot to manual high pressure for 15 minutes. Once it’s done cooking, allow the pressure to release naturally for 10-15 minutes, then perform a quick release.

6. Serve : Garnish with fresh parsley or cilantro, and add a squeeze of lemon juice for a fresh, tangy finish.

Stovetop Instructions (If You Don't Have an Instant Pot):

1. Soak the beans : As above, soak your dry beans overnight. Drain and rinse them before cooking.

2. Sauté the vegetables : In a large pot, heat the olive oil and sauté the onions, garlic, carrots, and celery for 3-4 minutes. Add the spices and cook for another minute.

3. Cook the soup : Add the soaked beans, lentils, butternut squash, and vegetable broth. Bring the soup to a boil, then reduce heat and simmer for 45 minutes to 1 hour, or until the beans and lentils are tender.

4. Serve : As with the Instant Pot method, garnish with herbs and a squeeze of lemon.

1. Cost-Effective and Healthy

Using dry lentils and beans is one of the most budget-friendly ways to eat healthy. A single bag of lentils or beans costs just a few dollars and can stretch across multiple meals. They’re full of fiber , which keeps you feeling fuller for longer, and plant-based protein , which is great for those trying to reduce their meat consumption.

2. Cooking with Dry Beans Avoids Harmful Chemicals

Many canned beans are lined with BPA , a chemical linked to several health risks. By soaking and cooking dry beans yourself, you can avoid these chemicals entirely. Plus, soaking beans makes them easier to digest and cuts down on the cooking time—win-win!

And just as you’re mindful about what you cook, serving it on non-toxic bowls and plates for kids gives you peace of mind that nothing harmful is getting into their food. It’s the best of both worlds for form and function.

3. Instant Pot to the Rescue

As a busy mom, I can’t always be in the kitchen, and that’s where my Instant Pot becomes my best friend. By soaking beans overnight and tossing everything into the Instant Pot, I can have a hearty meal ready without much effort. This is especially helpful on days when I’m juggling work, kids, and everything in between!

4. Packed with Fall Flavors

This soup is not only healthy but also bursting with fall flavors —from the earthy cumin and turmeric to the sweetness of butternut squash. It’s a nourishing meal that’s perfect for the cooler months and something my family loves after a long day.

One of the smartest tips I’ve learned from culinary medicine is the idea of "cooking while not in the kitchen" by simply soaking your beans overnight. This trick encourages home cooking and helps cut down on cooking time when you’re ready to prepare a meal. Just soak a batch of dry beans the night before, and you’ll have a cost-effective, healthy option ready to go for soups, stews, or even salads.

How to Soak Beans:

• Rinse : Place your dry beans in a large bowl and rinse them under cold water to remove any dust or debris.

• Soak : Cover the beans with water, making sure there’s about two inches of water above the beans, as they will expand while soaking.

• Let them sit : Leave the beans to soak for 6-8 hours or overnight.

• Rinse again : Once soaked, drain and rinse the beans. They’re now ready to use in your recipes!

This hack ensures you always have fresh, chemical-free beans ready for quick meals like this fall soup.