I had a wonderful time on King5’s New Day Northwest sharing 4 healthy & simple fall soups and stews! Fall and winter are when we often break out the slow cooker, Instant Pot (electric slow cooker) and start craving hearty comfort foods.

We can have everything we want AND keep it healthy & flavor packed so we can stay healthy through the cold and flu season.

These recipes are simple and loaded with exciting flavors thanks to Mesa de Vida heart healthy cooking sauces, can be made vegetarian/vegan if you wish. All of these recipes can be made on the stove top, slow cooker or pressure cooker, so whether you’re in a hurry or want to pop the ingredients in the slow cooker in the morning and let it go all day. No matter how you make it you will be welcomed with a warm, delicious meal!

Play around with the recipes and make them your own. Have some butternut squash on hand? How about some spinach? Toss them in!

*Tip: You can make these into meal kits easily! Pop the ingredients into freezer bags, then thaw before using. You can make a bunch at once! Make sure you check out more tips and free downloads in our Mesa de Vida Lifestyle section!

Our heart healthy cooking sauces are concentrated, versatile flavor bases made with just vegetables, fruit, whole ground spices and herbs. We help you cook healthier, more delicious, more exciting meals at home more often – simply !


Watch to learn more about the story behind our brand and how to make these amazing recipes – and what host Margaret Larson thinks of them!

Making soups & stews? #MakeItWithMesadeVida! How can we help YOU make your meals easier and more exciting? Join the conversation and share your recipes and photos with us on Facebook, Instagram, Pinterest, and Twitter!

Feijoada Recipe– Healthy Brazilian Black Bean Stew

The dish is usually based on beef, pork, bacon, meat trimmings, and served with sausage. We’re going to make this flavorful dish vegetarian and simple! Mesa de Vida Smoky Latin inspired healthy cooking sauce is going to help give you those rich, long-cooking flavored, smoky notes, without the meat. It is customary to serve this dish with cooked rice and oranges, said to aid with digestion. What a great meal! Via National Geographic: As a celebratory dish, feijoada is traditionally served on Saturday afternoons or Sunday lunch and intended to be a leisurely midday meal. It is meant to be enjoyed throughout the day and not eaten under rushed circumstances. The meal is usually eaten among extended family and paired with an event like watching a soccer game or other social event. Because of the dish's heavy ingredients and rich flavors, feijoada is viewed as Brazilian soul food. In the city of São Paulo, feijoada is a common dish on restaurants on Wednesdays, mainly in the commercial area. In Rio de Janeiro, restaurants traditionally serve it on Fridays.
Servings 6


  • 2 cans black beans rinsed and drained (or substitute 4 cups cooked black beans
  • 15 oz canned diced tomatoes
  • 1 jar Mesa de Vida Smoky Latin inspired healthy cooking sauce
  • 4 bay leaves
  • 1 cup water or low sodium broth
  • Salt to taste and chopped hot chili pepper to taste, optional
  • Hot cooked rice
  • Sliced, peeled oranges
  • Sausages or meat on the bone, optional


  • Simmer all of the ingredients, except for the rice and oranges, on low for 45 minutes. (Or cook in an electric pressure cooker for 10 minutes). If you choose to add meat add at the beginning and simmer longer, until the meat is fall-apart tender.
  • Serve over hot cooked rice with oranges on the side. Enjoy!

Moroccan Lentil Soup with Raisins

This is such a warming, fragrant soup packed with all of the rich, intoxicating flavors of North African cuisine. You’ll want to make all winter long! It is very gentle for digestion as well. If you’d like to bump up the heartiness of it you can add chopped potatoes or beef/lamb/pork as well, just simmer longer.
Servings 6


  • 6 cups low sodium, high quality broth
  • 1 jar Mesa de Vida North African inspired healthy cooking sauce
  • 1/2-1 cup golden raisins, regular raisins, or diced dried apricots Optional
  • Salt to taste and hot sauce (Harissa is wonderful for this), optional


  • Bring all of the ingredients to a simmer in a soup pot or Dutch oven, lower heat to low and cover. Cook for 30 minutes until the lentils are tender and begin to thicken a bit. *Or cook in an electric pressure cooker for 10 minutes.

Creole Inspired Jambalaya Soup Recipe

This is such a quick and healthy dish, it may just become a weekly regular for you! Packaged or frozen cooked rice is a great time saver, along with Mesa de Vida healthy cooking sauces. Stocking up on these, along with healthy-alternative sausages including nitrate-free chicken sausages, or vegetarian sausages, and frozen okra are more time savers that pack big flavor for quick and healthy meals!
Servings 4


  • 8-12 oz Chicken Andouille sausage cut into 1/2" slices (or use vegetarian Field Roast Italian)
  • 1 jar Mesa de Vida Creole inspired healthy cooking sauce
  • 1 bag frozen sliced okra
  • 1 cup rice
  • 4 cups low sodium, high quality broth


  • Bring all of the ingredients to a simmer in a soup pot or Dutch oven, lower heat to low and cover. Cook for 20 minutes until the rice is *Or cook in an electric pressure cooker for 10 minutes.

Caribbean Chickpea & Potato Stew Recipe

Simple, Caribbean flavors that can be served as a stew, or serve in roti with a mango salsa for a simple Trinidadian-inspired take on the Double Up!
Servings 6


  • 1 jar Mesa de Vida Caribbean inspired healthy cooking sauce
  • 2 cans chickpeas rinsed and drained
  • 2 large potatoes washed and cubed
  • 1 cup water
  • Salt to taste and chopped hot chili pepper to taste, optional
  • Optional for serving – roti or other soft bread of your choice (defrosted pizza dough, rolled into 2” balls and rolled flat then fried up works great), mango salsa


  • Pour the Mesa de Vida Caribbean inspired healthy cooking sauce, chickpeas, potatoes and 1 cup of water, salt and hot peppers to taste into a large skillet with tall sides (or a dutch oven) over medium heat Stir and bring to a simmer. If your pot looks like the water is evaporating quick, add a bit more water. You want just enough to fully cook the potatoes and achieve a stew-like consistency, but not enough to make it soupy. *Or cook in an electric pressure cooker for 10 minutes.
  • Lower the heat to low and cover. Cook for 20-30 minutes until the potatoes are tender.
  • Serve as a stew, or wrapped up in roti and topped with mango salsa if you wish. Enjoy!


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