Stew is a go-to for “lazy” chefs (like me) because it feels like a comfort food, it doesn’t take a lot to assemble, it can accommodate different dietary needs, and it can be made in large portions to ensure plenty of leftovers. You can even make extra-large pots and stash some in the freezer for later use. I tend to like stews more than soup because they generally contain a lot more protein.
They’re also thicker thanks to a lot of shredded meat, legumes, and veggies, and that also means more nutrition per serving. Here are 10 recipes that showcase the taste and versatility of the almighty stew. Enjoy!
A hearty stew that can be made on the stove or in the slow cooker, this is a simple take on a classic Brazilian dish. It’s great on its own, or can be served with rice or tortillas. And if you don’t have tilapia, another kind of fish will do.
For strong flavor, salmon works just as well with the flavors of coconut milk, lime, cumin, and paprika.
361
Calories32 g
Protein17 g
Carbs20 g
Fat4 Tbsp. lime juice
1 1/2 Tbsp. ground cumin
1 1/2 Tbsp. paprika
2–4 cloves garlic, minced
1 1/2 tsp. salt
1 1/2 tsp. pepper
2 lb. tilapia fillets, cut into bite-sized pieces (if frozen, thaw slightly)
1 Tbsp. olive oil
1 large onion, chopped
3 large bell peppers, sliced into strips
1 can (14 oz.) diced tomatoes, drained
1 can (14 oz.) light coconut milk
Handful of fresh cilantro, chopped (optional garnish)
Get the RecipeEnjoy everything you love about buffalo chicken wings without the grease. It’s easy to throw it all in your Crock-Pot in the morning and chow down on your favorite flavors for dinner. This chili includes ranch, blue cheese, beans, and of course plenty of chicken.
The secret to tying everything together is cream cheese; opt for Neufchatel to lower the fat content.
569
Calories53 g
Protein23 g
Carbs30 g
Fat1 lb. ground chicken (or shredded chicken breast)
1 can white navy beans, drained and rinsed
1 can (14.5 oz.) fire-roasted tomatoes, drained
4 cups chicken broth
1/4–1/2 cup buffalo wing sauce (start with 1/4 cup and add more if needed)
1 package ranch dressing mix
1 cup frozen corn kernels
1/2 tsp. onion powder
1/2 tsp. garlic powder
1/2 tsp. celery salt
1/2 tsp. dried cilantro
1/4 tsp. salt
8 oz. cream cheese
1/2 cup blue cheese crumbles
Get the RecipeThink you’ve had every kind of stew there is? Probably not this unique hot pot with Japanese fish cakes, hard-boiled eggs, and daikon in a bonito soup base. If you’re not sure where to get those grocery items, head to an Asian market near you.
It’s worth the extra trip to learn how to make this simple dish that’s known for being low-calorie and great for dieting.
250
Calories29 g
Protein15 g
Carbs7 g
Fat12 oz. assorted Japanese fish cakes and fish balls
4 cups water
1/4 cup Mizkan soup base (bonito flavored)
3 pieces kombu (Japanese seaweed), cut into 1” x 1.5” pieces
3 hard-boiled eggs
6 oz. daikon, cut into wedges
4 oz. konnyaku (yam cakes), cut into pieces
Get the RecipeMost Irish stews contain meat, but this one is lighter with all veggies and minimal seasonings so that the fresh notes of rutabaga, turnips, parsnips, and leeks ring true.
The only work here is prepping all those veggies, but because it’s a stew, don’t worry about getting a perfect dice. They can be roughly chopped and tossed into the stockpot.
274
Calories6 g
Protein41 g
Carbs12 g
Fat3 Tbsp. extra virgin olive oil
1 1/2 large onions, peeled and diced
1 rutabaga, peeled and cubed
2 carrots, peeled and cubed
1–2 turnips, peeled and cubed
2 parsnips, peeled and cubed
2 leeks, washed and diced
2 bay leaves
8 cups vegetable stock (or chicken stock)
1–2 spring onions, sliced (optional garnish)
Get the RecipeThis rustic dish is simple enough for beginner cooks but has robust flavors. It’s little more than chicken, tomatoes, garlic, and black olives, but the final result doesn’t betray how easy it is to prepare.
Let the ingredients slowly simmer away for a few hours, and you’ll have a stew that’s impressive enough to serve for special guests.
517
Calories51 g
Protein8 g
Carbs32 g
Fat2 lbs. chicken breast, cut into pieces
10 garlic cloves, peeled
25 Nicoise olives
2 cans (28 oz.) diced tomatoes
2 cups chicken stock
2 Tbsp. fresh rosemary, minced
2 Tbsp. fresh thyme, minced
2 Tbsp. fresh basil, minced
2 Tbsp. fresh parsley, minced
2 Tbsp. extra virgin olive oil (or other cooking fat)
Get the RecipeCan’t decide what kind of meat to have for dinner? With this recipe you don’t have to choose. It uses equal parts shredded chicken, pulled pork, and shredded beef. And it’s infused with the flavors of Southern BBQ, including apple cider vinegar and a little cayenne.
The bulk of the stew is rounded out with red potatoes, Lima beans, and white corn.
382
Calories31 g
Protein49 g
Carbs8 g
Fat3 cups shredded chicken
3 cups pulled pork
3 cups shredded beef
2 cups beef stock
1 medium onion, diced
5 medium red potatoes, diced
1 can (15 oz.) Lima beans
4 cups creamed white corn
1 can (24 oz.) diced tomatoes
¼ cup ketchup
3 Tbsp. brown sugar
2 Tbsp. apple cider vinegar
2 Tbsp. Worcestershire sauce
1 Tbsp. Montreal steak seasoning
¼ tsp. cayenne pepper
Get the RecipeStew is known for being a great way to use up any extra ingredients from former dinners, which will stretch your dollar by using whatever’s on hand. That’s the basis of this stew “recipe” – easily adaptable to the vegetables you have and the seasonings in your pantry.
This is a little like a chili but with even more to love like potatoes, corn, green beans, and a tomato juice base.
339
Calories32 g
Protein37 g
Carbs8 g
Fat1 Tbsp. extra virgin olive oil
1 cup chopped onion
1/2 cup chopped mixed sweet and hot peppers
1/2 cup sliced celery
1 Tbsp. minced garlic
1 1/2 lb. ground beef
2 Tbsp. all-purpose flour
1 1/2 cups beef stock
3 cans (11.5 oz. each) original or spicy V8
1 can (14.5 oz.) diced tomatoes
2 large potatoes, diced
2 large carrots, diced
2 cups corn
2 cups cut green beans
Dash of Worcestershire sauce
Couple dashes of hot sauce
1/4 tsp. Cajun seasoning (or to taste)
Salt and freshly ground black pepper to taste
Get the RecipeNothing says American-style stew like beef and potatoes. This is the perfect bowl of stew to have on a cold day, or anytime of year if you’re feeling under the weather.
Grab a chunk of crusty bread to sop up the gravy, and you’ll really taste the nuances of bay leaves and dry red wine.
536
Calories50 g
Protein36 g
Carbs14 g
Fat2 Tbsp. butter
2 lbs. beef stew meat
2 Tbsp. all-purpose flour
3 medium onions, diced
4 cloves garlic, minced
2 cups dry red wine
2 cups beef broth
2 medium sweet potatoes, peeled and chopped into bite-sized chunks
4 large carrots, peeled and sliced into coins
3 bay leaves
1 tsp. dried thyme
Salt and freshly ground black pepper to taste
Get the RecipeFor a healthy vegan stew, cauliflower, chickpeas, and sweet potatoes make a great base. And that’s almost all you need to know!
After simmering the onions in a little vegetable broth, it’s a cinch to dump all the ingredients in the pot and bring it to a boil.
This comes together in no time. While it’s simmering on the stove, also make some brown rice or quinoa as a side.
514
Calories25 g
Protein90 g
Carbs7 g
Fat1 onion, diced
3 cups vegetable broth, plus 1/4 cup for sautéing
2 sweet potatoes, peeled and diced
1 head cauliflower, stemmed and separated into florets
3 cups cooked chickpeas (about 2 cans)
2 cans (14 oz. each) diced tomatoes
1 Tbsp. chili powder
Sprinkling of cayenne pepper (optional)
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
2 red Fresno chilies, chopped (optional)
Get the RecipeStew doesn’t need meat to feel complete, and this recipes proves it. Chickpeas and lentil soup make a simple vegetarian stew that is filling, especially if served with couscous or quinoa and full of unique Moroccan flair, with cumin and cinnamon.
Or, you can go for a grain substitute by making cauliflower rice.
260
Calories20 g
Protein45 g
Carbs1 g
Fat1 Tbsp. extra virgin olive oil
1 cup chopped onion
3 cloves garlic, minced
1 can (28 oz.) crushed tomatoes
1 can (18 oz.) lentil soup
1 can (15 oz.) chickpeas, rinsed and drained
1/2 cup raisins or dried currants
2 tsp. ground cinnamon, or more to taste
1 1/2 tsp. ground cumin
1/4 tsp. red pepper flakes, or to taste
6 Tbsp. plain nonfat Greek yogurt
Get the RecipeWho knew quarantine cooking could be so tasty?
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $299.
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