Fueling Fall Wellness with Hearty Stews

As the weather cools and the days grow shorter, there’s something incredibly comforting about a warm, nourishing stew simmering on the stove. A personal favorite this time of year is Bamya, a traditional Middle Eastern stew made with tender beef chunks, tomatoes, and fragrant spices like coriander, cinnamon, and allspice. When served over vermicelli rice, it’s a perfect balance of flavor, texture, and nutrition.

This nutrient-dense meal includes okra, which is a good source of fiber, vitamin C, and antioxidants. At the same time, the beef provides protein, iron, and B vitamins to keep your energy levels steady through the colder months. Together, they create a nutritious, wholesome dish.

Another hearty meal is Lentil Soup with caramelized onions, a simple yet flavorful recipe rich in plant-based protein and warming spices like cumin and turmeric. Like Bamya, it’s filling, balanced, and perfect for cozy fall evenings.

Stews like these remind us that good nutrition doesn’t have to be complicated, but can be comforting and full of flavor. Consider adding one of these dishes to your weekly rotation for a meal that’s both grounding and nourishing.

Try these Bayma and Lentil Soup recipes this Fall season!

Mona Moghrabi, RD, LD, FAND | mona.moghrabi@hcsgcorp.com

“Working for HCSG is rewarding because of the support I’ve received from my mentors and team members. I look forward to serving residents each day and am proud to be a part of HCSG.”

Mona Moghrabi is a Lebanese-American Registered Dietitian who was raised in both the United States and overseas. Her experience as a licensed dietitian abroad has given her a deep understanding of diverse cultures and how different customs influence food choices. With roots in Mediterranean cuisine, she enjoys cooking traditional dishes while also embracing international flavors she has grown accustomed to over the years. No matter where she is in the world, one thing remains true—food has the remarkable ability to bring people together.