Ten October Lunches

Ten October Lunches

Explore 10 delicious and easy-to-make October lunch recipes featuring seasonal ingredients like pumpkin, squash, and apples for hearty, flavorful meals.

Here are detailed recipes with ingredient quantities, preparation methods, and estimated preparation times for each of the October lunch ideas:

1. Pumpkin and Butternut Squash Soup

Ingredients:

• 1 small pumpkin (about 3-4 lbs) or 2 cups pumpkin purée
• 1 butternut squash (about 2 lbs), peeled and cubed
• 1 large onion, chopped
• 4 cups vegetable broth
• 1 cup coconut milk or cream
• 2 tbsp olive oil
• 1 tsp ground cinnamon
• ½ tsp ground nutmeg
• Salt and pepper to taste

Preparation:

1. Preheat oven to 400°F (200°C). Drizzle cubed butternut squash with olive oil, salt, and pepper, then roast for 25-30 minutes until tender.
2. In a large pot, heat olive oil over medium heat and sauté the onion until soft.
3. Add pumpkin purée, roasted squash, cinnamon, nutmeg, and broth. Bring to a boil, then simmer for 15 minutes.
4. Blend the mixture until smooth. Stir in coconut milk and adjust seasoning. Preparation time: 45 minutes

2. Grilled Cheese and Tomato Soup

Tomato Soup Ingredients:

• 2 tbsp olive oil
• 1 small onion, chopped
• 2 garlic cloves, minced
• 1 (28-ounce) can crushed tomatoes
• 2 cups vegetable or chicken broth
• 1 tsp sugar
• Salt and pepper to taste
• ¼ cup heavy cream (optional) Grilled Cheese Ingredients:
• 4 slices of sourdough or whole wheat bread
• 4 slices cheddar cheese
• 2 tbsp butter

Preparation:

1. For the soup, heat olive oil in a pot. Sauté onion and garlic until soft. Add tomatoes, broth, sugar, salt, and pepper. Simmer for 20 minutes.
2. Blend the soup until smooth, stir in cream if desired, and season to taste.
3. For the grilled cheese, butter the outside of the bread slices, place cheddar cheese in between, and cook on medium heat until golden brown and melted. Preparation time: 30 minutes

3. Autumn Harvest Salad

Ingredients:

• 2 cups kale, chopped
• 1 cup roasted butternut squash cubes
• ½ apple, thinly sliced
• ¼ cup dried cranberries
• ¼ cup pecans, toasted
• ¼ cup goat cheese, crumbled Dressing:
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1 tsp Dijon mustard
• Salt and pepper to taste

Preparation:

1. Roast butternut squash cubes at 400°F (200°C) for 20-25 minutes with olive oil, salt, and pepper.
2. In a large bowl, mix kale, roasted squash, apple, cranberries, pecans, and goat cheese.
3. Whisk together the dressing ingredients and toss with the salad. Preparation time: 20 minutes (plus 25 minutes for roasting squash)

4. Turkey and Cranberry Sandwich

Ingredients:

• 4 slices whole grain or sourdough bread
• 4 oz sliced turkey breast
• 2 tbsp cranberry sauce
• 2 slices provolone or Swiss cheese
• 1 handful baby spinach
• 1 tbsp Dijon mustard (optional)

Preparation:

1. Spread cranberry sauce on one side of each bread slice and mustard on the other side (optional).
2. Layer turkey, cheese, and spinach between bread slices.
3. Grill or press the sandwich until golden and cheese is melted. Preparation time: 10 minutes

5. Apple and Cheddar Panini

Ingredients:

• 2 slices sourdough bread
• ½ apple, thinly sliced
• 2 oz sharp cheddar cheese, sliced
• 1 tbsp butter
• 1 tsp honey (optional)

Preparation:

1. Layer apple slices and cheddar cheese between the bread slices.
2. Butter the outside of the bread.
3. Grill in a panini press or skillet until the cheese is melted and bread is golden.
4. Drizzle honey inside before serving, if desired. Preparation time: 10 minutes

6. Chili

Ingredients:

• 1 lb ground beef or turkey
• 1 can (15 oz) black beans, drained
• 1 can (15 oz) kidney beans, drained
• 1 can (15 oz) diced tomatoes
• 1 small onion, chopped
• 1 bell pepper, chopped
• 2 garlic cloves, minced
• 1 tbsp chili powder
• 1 tsp cumin
• 1 tsp paprika
• Salt and pepper to taste

Preparation:

1. In a large pot, brown the meat over medium heat. Remove excess fat.
2. Add onion, garlic, and bell pepper; sauté until soft.
3. Stir in beans, tomatoes, spices, and seasonings. Simmer for 30 minutes, stirring occasionally. Preparation time: 45 minutes

7. Quinoa and Roasted Veggie Bowls

Ingredients:

• 1 cup quinoa
• 2 cups water or vegetable broth
• 1 sweet potato, peeled and cubed
• 1 cup Brussels sprouts, halved
• 1 tbsp olive oil
• ½ avocado, sliced
• 1 tbsp tahini or lemon dressing

Preparation:

1. Preheat oven to 400°F (200°C). Toss sweet potatoes and Brussels sprouts in olive oil, salt, and pepper, and roast for 25-30 minutes.
2. Cook quinoa in water or broth according to package instructions.
3. Assemble the bowl with quinoa, roasted veggies, avocado, and drizzle with tahini or dressing. Preparation time: 35 minutes

8. Bratwurst and Sauerkraut

Ingredients:

• 4 bratwurst sausages
• 2 cups sauerkraut
• 4 brat buns
• 1 tbsp mustard (optional)

Preparation:

1. Grill or pan-fry bratwurst sausages until fully cooked, about 10-15 minutes.
2. Warm sauerkraut in a pan or microwave.
3. Serve the sausages in buns topped with sauerkraut and mustard. Preparation time: 15 minutes

9. Autumn-Themed Wraps

Ingredients:

• 4 whole wheat wraps
• 1 cup roasted butternut squash or sweet potato
• 4 oz turkey or chicken breast
• 2 tbsp hummus
• 1 handful baby spinach
• 1 tbsp crumbled feta or goat cheese

Preparation:

1. Spread hummus on each wrap.
2. Layer roasted vegetables, turkey or chicken, spinach, and cheese.
3. Roll up the wraps tightly. Preparation time: 15 minutes

10. Stuffed Sweet Potatoes

Ingredients:

• 2 large sweet potatoes
• 1 cup black beans, drained and rinsed
• ½ cup shredded cheese (optional)
• 1 avocado, diced
• 1 tbsp sour cream or Greek yogurt
• 1 tsp cumin
• Salt and pepper to taste

Preparation:

1. Bake sweet potatoes at 400°F (200°C) for 45-50 minutes until tender.
2. Slice open the sweet potatoes and stuff with black beans, cheese, avocado, sour cream, cumin, and seasonings. Preparation time: 50 minutes (largely hands-off)

Each recipe offers seasonal, hearty, and nutritious meals perfect for October lunches.