6 Anti-Inflammatory Dump Dinners for Fall (Easy Slow Cooker Recipes)

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Looking for anti inflammatory dump dinners to make this fall? Explore simple dinner ideas that bring autumn flavor to the table with less hands-on cooking!

These anti-inflammatory dump dinners for fall bring generous flavor to your table with everyday ingredients, a little chopping, and no browning before anything goes into your slow cooker.

Choose whichever sounds good, set aside a few minutes for finishing touches, and let garlic, herbs, and warm spices make your kitchen smell like you had considerably more free time than you actually did!

What Makes These Dinners an Anti-Inflammatory Choice?

These recipes emphasize vegetables, beans, lentils, olive oil, and herbs, with chicken in two options and whole grains suggested alongside several meals.

They fit a Mediterranean-style approach to eating, which has research behind it: a randomized dietary trial found reductions in several inflammatory markers among older adults at high cardiovascular risk who followed Mediterranean diets over several years.

Anti-Inflammatory Dump Dinners for Fall

1. Golden Turmeric Chicken and Sweet Potato Stew

This stew gives you juicy chicken, soft orange sweet potatoes, and a golden broth scented with ginger, garlic, and cumin, with lemon at the end to keep every spoonful lively.

I would choose boneless chicken thighs here because they handle a long, gentle cook well, and their richness works beautifully with earthy turmeric. Sweet potatoes soften around their edges and lightly thicken your broth, so you get a silky finish without needing cream!

Servings: 4 generous portions
Cooking time: 5 to 6 hours on LOW or 3 to 4 hours on HIGH, plus 5 to 10 minutes for spinach

Ingredients

1 1/2 pounds boneless, skinless chicken thighs, fully thawed, with large pieces of visible fat trimmed
1 pound sweet potatoes, peeled and cut into 3/4-inch cubes, about 3 cups
2 medium carrots, cut into 1/4-inch rounds
1 medium yellow onion, finely diced
4 garlic cloves, minced
1 tablespoon finely grated fresh ginger
2 cups low-sodium chicken broth
1 tablespoon extra-virgin olive oil
1 1/2 teaspoons ground turmeric
1 teaspoon ground cumin
3/4 teaspoon fine salt, plus more to taste
1/4 teaspoon freshly ground black pepper
3 ounces baby spinach, about 3 loosely packed cups
2 tablespoons fresh lemon juice, plus more to taste

How to Make It

Place sweet potatoes, carrots, onion, garlic, and ginger in your slow cooker, keeping potato pieces close to 3/4 inch so they soften at a similar pace.

Pour in broth and olive oil, sprinkle in turmeric, cumin, salt, and pepper, and stir until you no longer see little piles of dry spice sitting on vegetables.

Nestle chicken thighs among vegetables, unfolding any tightly curled pieces so they cook more evenly, then spoon some seasoned broth over them and close your lid.

Everything does not need to sit completely underwater, so resist adding extra broth just to cover chicken; vegetables and meat will release more liquid as they cook.

Cook on LOW for 5 to 6 hours or HIGH for 3 to 4 hours, checking at the earlier time for chicken that reaches 165°F in its thickest part and sweet potatoes that yield easily to a fork.

If chicken is ready before your vegetables, transfer it to a covered bowl and give vegetables another 20 to 30 minutes on HIGH, then check again.

Lift chicken onto a clean plate and pull it into chunky pieces with two forks, keeping some generous bites instead of shredding everything into fine threads.

Mash a few sweet potato cubes against your cooker’s side to give broth more body, then return chicken and its juices, stir in spinach, and cover for 5 to 10 minutes until leaves wilt.

Switch off heat and stir in lemon juice, then taste a spoonful of broth before deciding whether it needs another pinch of salt or a little more lemon.

Don’t skip this final taste: sweet potatoes vary in sweetness, and a small squeeze of citrus can make garlic and ginger taste much clearer!

Serving Suggestions

Spoon into wide bowls and serve with cooked brown rice or warm whole-grain flatbread to catch that golden broth.

A cucumber salad dressed with lemon and olive oil gives you a crisp, cool bite alongside soft potatoes and tender chicken.

2. Butternut Squash and Chickpea Curry

Butternut squash becomes sweet and spoon-tender in this tomato-based curry, while chickpeas keep their shape and soak up ginger, garlic, and mellow spices.

A small spoonful of almond butter stirred in at the end adds a rounded, creamy texture, and lemon keeps that richness from feeling heavy.

My advice is to use a mild curry powder you enjoy, then offer extra heat at your table; a dinner that unexpectedly makes everyone reach for water tends to derail conversation!

Servings: 4 generous portions
Cooking time: 5 to 6 hours on LOW or 3 to 4 hours on HIGH, plus 5 minutes to finish

Ingredients

1 1/2 pounds peeled, seeded butternut squash, cut into 3/4-inch cubes, about 4 1/2 cups
2 cans chickpeas, 15 ounces each, drained and rinsed
1 medium yellow onion, finely diced
4 garlic cloves, minced
1 tablespoon finely grated fresh ginger
1 can diced tomatoes, 14.5 ounces, with juices
2 cups low-sodium vegetable broth
1 tablespoon extra-virgin olive oil
1 1/2 tablespoons mild, salt-free curry powder
1 teaspoon ground cumin
3/4 teaspoon fine salt, plus more to taste
1/4 teaspoon freshly ground black pepper
2 tablespoons smooth, unsalted almond butter
1 to 2 tablespoons fresh lemon juice
1/4 cup chopped cilantro, for finishing

How to Make It

Add squash, chickpeas, onion, garlic, ginger, tomatoes with their juices, broth, olive oil, curry powder, cumin, salt, and pepper to your slow cooker.

Stir thoroughly, reaching down to the bottom so spices spread through liquid instead of settling in one concentrated patch, then gently press any large squash pieces into your mixture.

Cover and cook on LOW for 5 to 6 hours or HIGH for 3 to 4 hours, starting your check at 5 hours on LOW or 3 hours on HIGH.

Squash should give way easily when pressed with a fork, chickpeas should be hot and tender, and onion should have softened into your sauce; if squash still feels firm in its center, cover and continue in 20- to 30-minute increments.

Scoop about 1/2 cup of soft squash into a bowl with a few spoonfuls of hot cooking liquid, add almond butter, and mash everything until smooth enough to stir back in.

This small step helps almond butter disperse evenly and gives your curry a thicker sauce without breaking up every squash cube.

Return that mixture to your cooker and stir gently, then assess consistency before adding anything else. You want sauce that clings to chickpeas but still flows off a spoon; if it has become thicker than you like, loosen it with hot water or broth, 2 tablespoons at a time.

Turn off heat, stir in 1 tablespoon lemon juice, and taste before adding the remaining tablespoon or extra salt.

Sprinkle with cilantro just before serving, when its fresh, citrusy smell can still stand out against warm curry spices.

Serving Suggestions

Serve over brown basmati rice or quinoa, with a spoonful of plain yogurt if you enjoy a tangy finish.

Thinly sliced cucumber on the side adds crunch, and a little chopped cilantro over each bowl makes leftovers feel freshly prepared, too!

3. Mushroom, Lentil, and Thyme Stew

Thick slices of mushroom give this stew a savory, earthy flavor, while lentils soften into a hearty base with little bites of carrot and celery throughout.

For this pot, choose ordinary brown or green lentils, which keep enough shape to give your spoon something substantial to scoop, then finish with balsamic vinegar for a gentle tang.

Servings: 4 generous portions
Cooking time: 6 to 8 hours on LOW or 3 to 4 hours on HIGH, plus 10 minutes to finish and rest

Ingredients

1 1/2 cups dry brown or green lentils, about 10 ounces, picked over and rinsed
12 ounces cremini mushrooms, cleaned, trimmed, and cut into 1/4-inch slices
2 medium carrots, cut into 1/4-inch rounds
2 celery stalks, cut into 1/4-inch slices
1 medium yellow onion, finely diced
4 garlic cloves, minced
4 1/2 cups low-sodium vegetable broth, plus a little more if needed
2 tablespoons extra-virgin olive oil
1 1/2 teaspoons dried thyme
1 bay leaf
1/2 teaspoon fine salt, plus more to taste
1/2 teaspoon freshly ground black pepper
1 tablespoon reduced-sodium tamari or soy sauce
1 tablespoon balsamic vinegar
1/4 cup chopped flat-leaf parsley

How to Make It

Spread rinsed lentils across your slow cooker’s bottom, then add mushrooms, carrots, celery, onion, and garlic.

Pour in broth and olive oil, add thyme, bay leaf, salt, and pepper, and stir from the bottom so lentils are evenly distributed and sitting in liquid; mushrooms may initially float, which is perfectly fine.

Cover and cook on LOW for 6 to 8 hours or HIGH for 3 to 4 hours, keeping your lid closed until the earliest checking time.

You are looking for lentils that feel tender all the way through when you taste a few, with no firm or chalky center, and mushrooms that have darkened and softened while still holding their shape.

If lentils need longer, stir gently and check whether enough liquid remains for them to continue softening, adding 1/4 cup hot broth if your mixture looks dry.

Cover and cook in 30-minute increments until tender; older lentils can take longer, so let their texture make this decision rather than serving dinner just because a timer has announced itself.

Remove bay leaf, stir in tamari and balsamic vinegar, and taste before adding more salt, since tamari will contribute plenty of savory seasoning.

Keep vinegar for this finishing stage because acidity can slow lentil softening when added earlier, and its brighter flavor is especially welcome after several hours of cooking.

Turn off heat and let your stew stand for about 10 minutes, then stir in parsley and check its consistency once more.

Lentils will continue absorbing liquid as they sit, so add a small splash of hot broth if you want a looser bowl, or mash a few spoonfuls against your cooker’s side if you prefer a thicker stew.

Serving Suggestions

Serve with thick slices of whole-grain toast, or spoon over a small portion of cooked barley.

A side salad with arugula, sliced pear, and lemon dressing brings a peppery, sweet contrast to earthy mushrooms and thyme.

4. Smoky Pumpkin and Black Bean Chili

Pumpkin puree makes this chili thick and velvety, while black beans, pinto beans, tomatoes, and bell pepper give it plenty of texture. Cumin and smoked paprika keep its flavor firmly savory, so choose plain canned pumpkin and save pumpkin pie filling for another project!

This is my pick for an easy fall dinner when you want something you can ladle into bowls, cover with crunchy toppings, and eat while somebody insists they are only watching five more minutes of football.

Servings: 6
Cooking time: 5 to 6 hours on LOW or 3 to 4 hours on HIGH, plus 5 minutes to finish

Ingredients

2 cans black beans, 15 ounces each, drained and rinsed
1 can pinto beans, 15 ounces, drained and rinsed
1 can plain pumpkin puree, 15 ounces
1 can crushed tomatoes, 28 ounces
2 cups low-sodium vegetable broth
1 medium yellow onion, finely diced
1 large red bell pepper, seeded and cut into 1/2-inch pieces
4 garlic cloves, minced
1 tablespoon extra-virgin olive oil
2 tablespoons mild chili powder seasoning blend, preferably salt-free, not straight ground chile or cayenne
2 teaspoons ground cumin
1 teaspoon smoked paprika
1 teaspoon dried oregano
3/4 teaspoon fine salt, plus more to taste
1/4 teaspoon freshly ground black pepper
2 tablespoons fresh lime juice, plus more to taste
1/4 cup chopped cilantro

How to Make It

Add pumpkin puree, crushed tomatoes, broth, olive oil, chili powder, cumin, smoked paprika, oregano, salt, and pepper to your slow cooker, then stir until pumpkin is evenly mixed through your tomato base.

Taking a minute here prevents pockets of concentrated spice and makes it easier to coat beans evenly once they go in.

Add black beans, pinto beans, onion, bell pepper, and garlic, and stir thoroughly, scraping along the bottom so thick pumpkin puree does not remain in a dense layer.

Your uncooked chili should look thick but stir easily; if your canned tomatoes are unusually dense, add another 1/4 cup water before covering.

Cook on LOW for 5 to 6 hours or HIGH for 3 to 4 hours, checking at the start of that range for completely tender onion and bell pepper.

Beans are already cooked, so your main job is softening vegetables and letting spices mellow into your sauce; keep cooking in 20- to 30-minute increments if pepper still has a raw crunch.

Stir well once cooking finishes, including around your cooker’s edges, then check how chili falls from a spoon.

It should come off in thick spoonfuls with enough sauce to surround beans; if it sits in a stiff mound, stir in hot broth or water, 1/4 cup at a time, until you like its consistency.

Switch off heat and add lime juice and cilantro, then taste a cooled spoonful before adjusting salt or heat.

I would offer hot sauce separately for anyone who wants a hotter bowl, because adding more spice to your own dinner is considerably easier than removing it from everyone else’s!

Serving Suggestions

Top bowls with diced avocado, sliced scallions, and unsalted pumpkin seeds for a mix of creamy and crunchy textures.

Serve with warm corn tortillas or a small scoop of brown rice, and put lime wedges on your table for anyone who likes an extra sharp finish.

5. Apple Cider Dijon Chicken with Cabbage and Carrots

Apple cider, mustard, and rosemary give this chicken a tangy, gently sweet sauce, while cabbage softens into silky ribbons underneath.

Apples are meant to become very soft here, with some pieces melting into cooking juices, so you get their flavor throughout each spoonful.

I would use a tart apple such as Granny Smith or a sweet-tart variety such as Pink Lady, because their brighter flavor keeps your sauce balanced alongside sweet carrots and cider.

Servings: 4
Cooking time: 5 to 6 hours on LOW or 3 to 4 hours on HIGH, plus about 5 minutes to finish

Ingredients

1 3/4 pounds boneless, skinless chicken thighs, fully thawed, with large pieces of visible fat trimmed
12 ounces green cabbage, cored and cut into 1/2-inch ribbons
2 medium carrots, cut into 1/4-inch rounds
1 small yellow onion, thinly sliced
2 medium apples, peeled, cored, and cut into 1-inch pieces
3 garlic cloves, minced
1/2 cup unsweetened apple cider, not vinegar or hard cider
1/2 cup low-sodium chicken broth
3 tablespoons Dijon mustard
1 tablespoon extra-virgin olive oil
1 teaspoon dried rosemary, crushed between your fingers
1/2 teaspoon dried thyme
1/2 teaspoon fine salt, plus more to taste
1/2 teaspoon freshly ground black pepper
1 to 2 teaspoons apple cider vinegar, to taste
2 tablespoons chopped flat-leaf parsley

How to Make It

Put carrots and onion in your slow cooker first, then add cabbage and apple pieces, spreading everything into a fairly even layer.

Keep carrot slices thin and cabbage ribbons close to 1/2 inch wide, because large pieces can stay firm after chicken has already finished cooking.

In a measuring jug, whisk apple cider, broth, Dijon mustard, olive oil, garlic, rosemary, thyme, salt, and pepper until mustard is mostly dispersed.

Nestle unfolded chicken thighs over vegetables, pour your mixture across them, and spoon some liquid into any dry-looking areas before covering; cabbage and apples will release moisture, so this recipe needs only the measured cup of cider and broth to start.

Cook on LOW for 5 to 6 hours or HIGH for 3 to 4 hours, checking at the beginning of either range. Chicken must reach 165°F in its thickest part, carrots should be easily pierced, and cabbage should be soft enough to fold around your fork.

If vegetables need longer, remove cooked chicken to a covered bowl and continue cooking vegetables on HIGH in 20- to 30-minute increments.

Transfer chicken to a clean plate, then gently stir vegetables and sauce, pressing a few softened apple pieces against your cooker’s side to help them dissolve.

Expect light, spoonable cooking juices rather than a thick glaze, which is exactly what you want for moistening chicken and whatever grain you serve underneath.

Taste sauce before stirring in 1 teaspoon apple cider vinegar, adding the second teaspoon only if it needs more tang.

Return chicken and any collected juices, spoon sauce over each piece, and scatter with parsley just before serving; keeping thighs whole or in large pieces makes this feel like a proper plated dinner with very little extra effort!

Serving Suggestions

Serve over cooked barley, farro, or brown rice, with plenty of cabbage and a spoonful of apple-mustard juices over each portion.

A simple green salad with toasted walnuts adds crunch alongside soft apples and vegetables.

6. Lemon Rosemary White Bean Stew with Kale

White beans turn creamy as they cook with garlic, rosemary, carrots, and fennel, making a thick, brothy stew that welcomes a piece of toast for dipping.

Fennel’s sharper raw flavor mellows as it softens, while lemon zest and juice give your finished bowl a clean, fragrant lift.

Don’t skip mashing a scoop of beans near the end, because that is what gives broth its creamy body while leaving plenty of whole beans for texture!

Servings: 4 generous portions
Cooking time: 5 to 6 hours on LOW or 3 to 4 hours on HIGH, plus 15 to 25 minutes for kale

Ingredients

3 cans cannellini beans, 15 ounces each, drained and rinsed
1 small fennel bulb, about 8 ounces before trimming, stalks and tough core removed, bulb cut into 1/2-inch pieces
2 medium carrots, cut into 1/4-inch rounds
1 medium yellow onion, finely diced
5 garlic cloves, minced
3 cups low-sodium vegetable broth, plus more to adjust consistency
2 tablespoons extra-virgin olive oil, divided
1 teaspoon dried rosemary, crushed between your fingers
1/2 teaspoon dried thyme
1 bay leaf
1/2 teaspoon fine salt, plus more to taste
1/2 teaspoon freshly ground black pepper
4 ounces kale leaves, weighed after removing tough stems, cut into thin ribbons
1 teaspoon finely grated lemon zest, using only yellow peel
2 tablespoons fresh lemon juice, plus more to taste

How to Make It

Place carrots, fennel, onion, and garlic in your slow cooker, then add beans, broth, 1 tablespoon olive oil, rosemary, thyme, bay leaf, salt, and pepper.

Stir gently so beans stay mostly intact, pushing firmer vegetables down into liquid where possible, then cover with your lid.

Cook on LOW for 5 to 6 hours or HIGH for 3 to 4 hours, checking at the earlier time for carrots and fennel that are completely tender.

Beans should be soft and creamy inside, with a few beginning to split; that is helpful here because their starch gives broth a little natural thickness.

Remove bay leaf, then scoop about 1 cup of beans with a little broth into a bowl and mash thoroughly with a fork or potato masher.

Stir this mixture back into your cooker, keeping some whole beans in every spoonful, and add 1/4 cup hot broth if your stew now looks thicker than you want.

Stir in kale, switch to HIGH if necessary, and cover for 15 to 25 minutes, until leaves are tender enough to chew easily and have lost their stiff, raw texture.

Thinly sliced tender kale will finish sooner than thicker, more mature leaves, so taste a ribbon before deciding it is ready.

Switch off heat and add lemon zest, lemon juice, and the remaining tablespoon of olive oil, then taste and adjust salt or lemon as needed.

Adding these ingredients at the end keeps their aroma distinct, so your first spoonful tastes of lemon and rosemary as well as slow-cooked garlic and creamy beans!

Serving Suggestions

Serve with whole-grain toast brushed lightly with olive oil, or ladle over a modest scoop of cooked farro.

For a fresh side, toss sliced apple and arugula with lemon dressing, then add a few chopped walnuts just before eating.

These anti-inflammatory dump dinners for fall make it easy to bring colorful vegetables, beans, and warm spices into meals you will actually look forward to eating.

Make one this week, set out something crunchy or a slice of toast alongside it, and save a portion for tomorrow, when dinner can be as simple as reheating a bowl and adding a fresh squeeze of lemon!