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10 Healthy Stew Recipes From Around the Web

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!

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Brazilian Fish Stew

Serves 6

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.

Nutrition Facts (Per Serving)

361

Calories

32 g

Protein

17 g

Carbs

20 g

Fat

Ingredients

4 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)

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Slow Cooker Buffalo Chicken Chili

Serves 4

Enjoy 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.

Nutrition Facts (Per Serving)

569

Calories

53 g

Protein

23 g

Carbs

30 g

Fat

Ingredients

1 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

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Oden Japanese Stew

Serves 2

Think 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.

Nutrition Facts (Per Serving)

250

Calories

29 g

Protein

15 g

Carbs

7 g

Fat

Ingredients

12 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

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Irish Farmhouse Stew

Serves 4

Most 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.

Nutrition Facts (Per Serving)

274

Calories

6 g

Protein

41 g

Carbs

12 g

Fat

Ingredients

3 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)

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Nicoise Chicken Stew

Serves 6

This 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.

Nutrition Facts (Per Serving)

517

Calories

51 g

Protein

8 g

Carbs

32 g

Fat

Ingredients

2 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)

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Classic Brunswick Stew

Serves 12

Can’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.

Nutrition Facts (Per Serving)

382

Calories

31 g

Protein

49 g

Carbs

8 g

Fat

Ingredients

3 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

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Mulligan Stew

Serves 8

Stew 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.

Nutrition Facts (Per Serving)

339

Calories

32 g

Protein

37 g

Carbs

8 g

Fat

Ingredients

1 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

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Sweet Potato Beef Stew

Serves 6

Nothing 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.

Nutrition Facts (Per Serving)

536

Calories

50 g

Protein

36 g

Carbs

14 g

Fat

Ingredients

2 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

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Chickpea Cauliflower Stew

Serves 6

For 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.

Nutrition Facts (Per Serving)

514

Calories

25 g

Protein

90 g

Carbs

7 g

Fat

Ingredients

1 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)

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Moroccan Lentil Stew with Dried Currants

Serves 6

Stew 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.

Nutrition Facts (Per Serving)

260

Calories

20 g

Protein

45 g

Carbs

1 g

Fat

Ingredients

1 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

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