When it comes to cooking, few things are more comforting than a warm, hearty bowl of stew. Not only do these delicious dishes provide a much-needed boost of energy and sustenance, but they’re also incredibly versatile – perfect for any time of year, whether you’re looking for a cozy winter meal or a light summer supper.
In this article, we’ll be sharing 20 of our favorite healthy stew recipes, each one showcasing the best of what different seasons have to offer. From the comforting warmth of lentils and root vegetables in the fall, to the bright, citrusy flavors of summer’s tomatoes and basil, every season has its own unique characteristics that can be incorporated into a delicious and nutritious stew.
So grab your slow cooker or pot, and let’s get started on this culinary journey through the seasons!
Hearty Lentil and Vegetable Stew
This comforting stew is a perfect blend of protein-rich lentils, tender vegetables, and aromatic spices, making it a nutritious and satisfying meal for any time of the day.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 2 medium carrots, peeled and sliced
– 2 stalks celery, chopped
– 1 can (14.5 oz) diced tomatoes
– 4 cups vegetable broth
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper, to taste
– Fresh parsley or cilantro, for garnish (optional)
Instructions:
1. In a large pot, sauté onions, garlic, carrots, and celery in a little water until tender.
2. Add lentils, diced tomatoes, vegetable broth, cumin, smoked paprika, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
3. Taste and adjust seasoning as needed. Serve hot, garnished with parsley or cilantro if desired.
Cooking Time: 45-50 minutes
Spicy Chicken and Sweet Potato Stew
A hearty and flavorful stew that combines tender chicken, sweet potatoes, and a kick of heat from jalapeños. Perfect for a cozy dinner on a chilly evening.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 2 large sweet potatoes, peeled and cubed
– 1 large onion, chopped
– 3 cloves garlic, minced
– 1 can diced tomatoes (14.5 oz)
– 1 cup chicken broth
– 1/4 cup chopped fresh cilantro
– 1 jalapeño pepper, seeded and chopped
– 1 tsp ground cumin
– Salt and pepper to taste
Instructions:
1. Heat oil in a large pot over medium-high heat.
2. Add chicken and cook until browned, about 5 minutes.
3. Add onion, garlic, sweet potatoes, and jalapeño; cook for an additional 5 minutes.
4. Stir in diced tomatoes, chicken broth, cumin, salt, and pepper.
5. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until sweet potatoes are tender.
6. Serve hot, garnished with cilantro.
Cooking Time: 30-40 minutes
Creamy Coconut and Chickpea Stew
This flavorful and comforting stew combines the richness of coconut milk with the creaminess of chickpeas, perfect for a cozy evening meal. This recipe is easy to make and packed with nutritious ingredients.
Ingredients:
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can coconut milk (14 oz)
– 1 tsp ground cumin
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, heat 2 tbsp olive oil over medium heat.
2. Add onions, garlic, and bell pepper; cook until the vegetables are tender, about 5 minutes.
3. Stir in cumin; cook for 1 minute.
4. Add chickpeas and coconut milk; bring to a simmer.
5. Reduce heat to low and let stew cook for 15-20 minutes or until flavors have melded together.
6. Season with salt and pepper to taste.
7. Garnish with cilantro leaves, if desired.
Cooking Time: 20-25 minutes
Beef and Barley Stew with Root Vegetables
Hearty and comforting, this stew is perfect for a chilly evening. The combination of tender beef, nutty barley, and sweet root vegetables makes for a satisfying meal.
Ingredients:
– 2 pounds beef chuck, cut into 1-inch cubes
– 1 cup pearl barley
– 4 cups beef broth
– 1 large onion, chopped
– 3 cloves garlic, minced
– 2 medium carrots, peeled and chopped
– 2 medium potatoes, peeled and chopped
– 1 large parsnip, peeled and chopped
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Heat oil in a large Dutch oven over medium-high heat. Brown the beef cubes, then remove from pot.
2. Add more oil if necessary, then sauté the onion, garlic, carrots, potatoes, and parsnip until tender.
3. Add barley, broth, browned beef, thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for 1 hour or until barley is tender.
Cooking Time: 1 hour
Moroccan-Inspired Chickpea and Spinach Stew
This hearty stew is a flavorful blend of North African spices, chickpeas, and spinach, perfect for a cozy dinner or lunch. With its rich aroma and deep flavors, this dish will transport your taste buds to the bustling souks of Morocco.
Ingredients:
– 1 can chickpeas (14.5 oz)
– 2 cups fresh spinach leaves
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon cayenne pepper
– Salt and black pepper, to taste
– 2 tablespoons olive oil
– 2 cups vegetable broth
– 1 can diced tomatoes (14.5 oz)
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and cook until softened, about 3-4 minutes.
3. Add the garlic, cumin, smoked paprika, cinnamon, and cayenne pepper; cook for an additional minute.
4. Stir in the chickpeas, vegetable broth, diced tomatoes, and spinach leaves. Season with salt and black pepper to taste.
5. Bring the stew to a simmer and let cook for 20-25 minutes or until the flavors have melded together.
Cooking Time: 20-25 minutes
Vegetarian Quinoa and Black Bean Stew
This stew is a flavorful and nutritious meal perfect for a chilly evening. With quinoa, black beans, and a medley of sautéed vegetables, this dish is packed with protein, fiber, and vitamins.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 can black beans, drained and rinsed
– 1 onion, chopped
– 2 cloves garlic, minced
– 2 bell peppers, chopped
– 2 medium tomatoes, diced
– 1 teaspoon cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
– Fresh cilantro, chopped (optional)
Instructions:
1. Cook quinoa according to package instructions.
2. In a large pot, heat 2 tablespoons of oil over medium-high heat. Add onion, garlic, bell peppers, and cumin; cook until vegetables are tender.
3. Add black beans, tomatoes, paprika, salt, and pepper. Stir to combine.
4. Reduce heat to low and simmer for 20-25 minutes or until the stew has thickened slightly.
5. Serve hot, garnished with chopped cilantro if desired.
Cooking Time: 30-40 minutes
Mediterranean Fish Stew with Tomatoes and Olives
This hearty stew combines the flavors of the Mediterranean with a delicate fish, juicy tomatoes, and savory olives. Perfect for a cozy dinner or lunch.
Ingredients:
– 1 pound firm white fish (such as cod or tilapia), cut into bite-sized pieces
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 can (14.5 oz) diced tomatoes
– 1/4 cup pitted green olives, sliced
– 1 teaspoon dried oregano
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and cook until softened, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the fish pieces and cook until they start to flake apart, about 3-4 minutes.
5. Add the diced tomatoes, olives, and oregano. Season with salt and pepper to taste.
6. Simmer the stew for 10-12 minutes or until the fish is cooked through.
7. Serve hot, garnished with fresh parsley or cilantro if desired.
Cooking Time: 20-22 minutes
Curried Cauliflower and Lentil Stew
This hearty stew combines the comforting warmth of lentils with the vibrant flavors of curried cauliflower, perfect for a cozy evening meal.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1 cup brown or green lentils, rinsed and drained
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1 can (14 oz) diced tomatoes
– 4 cups vegetable broth
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, sauté onions and garlic in a little water until softened.
2. Add cumin, curry powder, and lentils; cook for 1 minute.
3. Add cauliflower, diced tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 45-50 minutes
Slow-Cooker Turkey and White Bean Stew
A hearty and comforting stew perfect for a chilly day, this recipe combines tender turkey with creamy white beans and aromatic spices. Let your slow cooker do the work while you enjoy a stress-free meal.
Ingredients:
– 1 pound boneless, skinless turkey breast or thighs
– 1 can (15 ounces) cannellini beans, drained and rinsed
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 carrots, peeled and sliced
– 1 celery stalk, sliced
– 1 can (14.5 ounces) diced tomatoes
– 4 cups chicken broth
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. Place turkey, beans, onion, garlic, carrots, and celery in the slow cooker.
2. Add diced tomatoes, chicken broth, and thyme. Season with salt and pepper.
3. Cook on LOW for 8 hours or HIGH for 4 hours.
4. Shred turkey with two forks and serve hot.
Cooking Time: 4-8 hours
Thai-Inspired Coconut and Tofu Stew
This flavorful and comforting stew is a perfect blend of Thai spices, creamy coconut milk, and tender tofu. A great option for a quick and easy weeknight dinner.
Ingredients:
– 1 block firm tofu, cut into small cubes
– 2 tablespoons vegetable oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 can (14 oz) coconut milk
– 2 cups mixed vegetables (bell peppers, carrots, green beans)
– 1 teaspoon Thai red curry paste
– 1/2 teaspoon fish sauce (optional)
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Heat oil in a large pot over medium-high heat.
2. Add onion, garlic, and ginger; cook until softened, 3-4 minutes.
3. Add tofu and cook until lightly browned, 3-4 minutes.
4. Stir in curry paste and cook for 1 minute.
5. Pour in coconut milk and mixed vegetables; bring to a simmer.
6. Reduce heat to low and let stew for 10-12 minutes or until vegetables are tender.
7. Season with fish sauce (if using) and salt to taste.
8. Garnish with cilantro leaves and serve over rice.
Cooking Time: 20-22 minutes
Pumpkin and Red Lentil Stew
Warm up with this comforting and nutritious stew that combines the sweetness of pumpkin with the earthy flavor of red lentils. This recipe is perfect for a cozy evening meal or a hearty lunch.
Ingredients:
– 1 small pumpkin (about 2 lbs), peeled, seeded, and cubed
– 1 cup dried red lentils, rinsed and drained
– 4 cups vegetable broth
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish (optional)
Instructions:
1. In a large pot, sauté the onion and garlic in a little water until softened.
2. Add the pumpkin, lentils, vegetable broth, cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
3. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 30-40 minutes
Smoky Black-Eyed Pea and Kale Stew
This hearty stew combines the creamy goodness of black-eyed peas with the earthy flavor of kale, all wrapped up in a smoky blanket of bacon and spices. Perfect for a cozy winter night.
Ingredients:
– 1 pound dried black-eyed peas, soaked overnight and drained
– 6 slices of thick-cut bacon, diced
– 2 medium onions, chopped
– 3 cloves of garlic, minced
– 4 cups kale leaves, stems removed and chopped
– 1 teaspoon smoked paprika
– Salt and pepper to taste
– 2 tablespoons olive oil
Instructions:
1. In a large pot, cook the bacon over medium heat until crispy.
2. Add onions and garlic; sauté until softened.
3. Add black-eyed peas, kale, smoked paprika, salt, and pepper.
4. Pour in enough water to cover ingredients by 2 inches.
5. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until peas are tender.
6. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 45-50 minutes
Herbed Mushroom and Farro Stew
This hearty stew combines the earthy flavors of mushrooms with the nutty taste of farro, perfect for a cozy evening meal. The aromatic herbs add a bright and refreshing touch to this comforting dish.
Ingredients:
– 1 tablespoon olive oil
– 1 small onion, chopped
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 1 cup farro
– 4 cups vegetable broth
– 1 teaspoon dried thyme
– 1/2 teaspoon dried rosemary
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and cook until softened, about 3-4 minutes.
3. Add the sliced mushrooms and cook until they release their liquid and start to brown, about 5 minutes.
4. Add the farro, vegetable broth, thyme, rosemary, salt, and pepper. Bring to a boil, then reduce heat to low and simmer for 20-25 minutes or until the farro is tender.
5. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 25-30 minutes
Spicy Shrimp and Corn Stew
A flavorful and spicy one-pot meal that combines succulent shrimp, sweet corn, and aromatic spices.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 cups frozen corn kernels, thawed
– 1 medium onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– 1/4 teaspoon cayenne pepper
– 1 can (14.5 oz) diced tomatoes
– 1 cup chicken broth
– Salt and pepper, to taste
– Fresh cilantro, chopped (optional)
Instructions:
1. Heat oil in a large pot over medium-high heat.
2. Add onion, garlic, and red bell pepper; cook until tender, about 5 minutes.
3. Add shrimp, cumin, smoked paprika, and cayenne pepper; cook until pink, about 2-3 minutes per side.
4. Add corn kernels, diced tomatoes, and chicken broth; bring to a simmer.
5. Reduce heat to low and let stew for 10-12 minutes or until flavors meld together.
6. Season with salt and pepper to taste.
7. Garnish with chopped cilantro, if desired.
Cooking Time: 20-22 minutes
Vegan Butternut Squash and Chickpea Stew
Warm up with this comforting and nutritious vegan stew, perfect for a cozy night in. This recipe combines the sweetness of roasted butternut squash with the creaminess of chickpeas, all wrapped up in a flavorful and aromatic broth.
Ingredients:
– 1 medium butternut squash (about 2 lbs)
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 4 cups vegetable broth
Instructions:
1. Preheat oven to 400°F (200°C). Cut the butternut squash in half lengthwise and scoop out the seeds.
2. Roast the squash in a baking dish with olive oil, salt, and pepper for about 45 minutes, or until tender.
3. In a large pot, sauté the onion and garlic in olive oil over medium heat until softened.
4. Add the chickpeas, cumin, smoked paprika, salt, and black pepper to the pot. Cook for 1 minute.
5. Add the roasted squash and vegetable broth to the pot. Bring to a simmer and cook for 20-25 minutes or until the flavors have melded together.
Cooking Time: 65-70 minutes
Classic Beef and Vegetable Stew
Classic Beef and Vegetable Stew Recipe
A hearty and comforting stew that’s perfect for a chilly evening. This recipe is a classic combination of tender beef, flavorful vegetables, and rich broth that’s sure to become a family favorite.
Ingredients:
• 1 pound beef chuck or shank, cut into 2-inch pieces
• 2 medium carrots, peeled and chopped
• 1 large potato, peeled and chopped
• 1 large onion, chopped
• 3 cloves garlic, minced
• 1 cup beef broth
• 1 cup water
• 1 tablespoon tomato paste
• 1 teaspoon dried thyme
• Salt and pepper to taste
Instructions:
1. Heat oil in a large Dutch oven over medium-high heat.
2. Add the beef and cook until browned on all sides, about 5 minutes. Remove from pot.
3. Reduce heat to medium. Add onion, carrots, potato, garlic, and thyme. Cook, stirring occasionally, until vegetables are tender, about 10 minutes.
4. Add broth, water, tomato paste, and browned beef. Season with salt and pepper. Bring to a boil, then reduce heat and simmer for 1 hour or until beef is tender.
Cooking Time: 1 hour 15 minutes
Indian-Spiced Lentil and Spinach Stew
This comforting stew is a perfect blend of flavors, textures, and nutrition. A mix of red lentils, spinach, and aromatic spices will fill your home with the inviting aroma of India.
Ingredients:
– 1 cup split red lentils
– 2 cups water or vegetable broth
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon ground coriander
– 1/2 teaspoon turmeric powder
– 1/4 teaspoon cayenne pepper (optional)
– 1 can (14.5 oz) diced tomatoes
– 1 bunch fresh spinach leaves
– Salt and pepper, to taste
– Fresh cilantro, chopped (for garnish)
Instructions:
1. In a large pot, sauté onion and garlic until softened.
2. Add cumin, coriander, turmeric, and cayenne pepper (if using). Cook for 1 minute.
3. Add lentils, water or broth, and diced tomatoes. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender.
4. Stir in fresh spinach leaves and cook until wilted. Season with salt and pepper to taste.
5. Garnish with chopped cilantro and serve hot.
Cooking Time: 35-40 minutes
Chicken and Wild Rice Stew with Herbs
This comforting stew is a perfect blend of protein, fiber, and flavor, making it an ideal option for a cold winter’s day. The combination of chicken, wild rice, and aromatic herbs creates a satisfying and nourishing meal.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 2 cups mixed wild rice blend
– 4 cups chicken broth
– 2 tbsp olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 tsp dried thyme
– 1 tsp dried rosemary
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large pot or Dutch oven, heat the olive oil over medium-high heat.
3. Add the chopped onion and cook until softened, about 5 minutes.
4. Add the garlic, thyme, and rosemary; cook for an additional minute.
5. Add the chicken, wild rice blend, and chicken broth to the pot. Season with salt and pepper to taste.
6. Bring to a boil, then cover and transfer to the preheated oven. Simmer for 30-40 minutes or until the chicken is cooked through and the rice is tender.
Cooking Time: Approximately 45-50 minutes
Zucchini and Tomato Stew with Basil
This refreshing stew is perfect for hot summer days, packed with the flavors of zucchini, tomatoes, and basil. It’s a light and satisfying meal that can be enjoyed on its own or served alongside your favorite grains or bread.
Ingredients:
– 2 medium zucchinis, sliced
– 1 large tomato, diced
– 1/4 cup olive oil
– 3 cloves garlic, minced
– 1/2 cup chicken broth
– 1 tsp dried basil
– Salt and pepper to taste
– Fresh basil leaves, chopped (optional)
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the garlic and sauté for 1 minute until fragrant.
3. Add the sliced zucchini and cook for 5 minutes, stirring occasionally.
4. Add the diced tomato, chicken broth, and dried basil. Season with salt and pepper to taste.
5. Simmer the stew for 15-20 minutes or until the vegetables are tender.
6. Taste and adjust seasoning as needed.
7. Serve hot, garnished with chopped fresh basil leaves if desired.
Cooking Time: 20-25 minutes
Sweet Potato and Black Bean Stew with Cumin
This hearty stew is a delicious and nutritious meal that combines the natural sweetness of sweet potatoes with the savory flavor of black beans. The addition of cumin adds a warm, earthy note that complements the dish perfectly.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 can black beans, drained and rinsed
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon olive oil
– Salt and pepper, to taste
– 4 cups vegetable broth
– Fresh cilantro, chopped (optional)
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and garlic; cook until softened, about 5 minutes.
3. Add the sweet potatoes, black beans, cumin, salt, and pepper. Cook for 2-3 minutes, stirring occasionally.
4. Pour in the vegetable broth and bring to a boil.
5. Reduce heat and simmer, covered, for 30-40 minutes or until the sweet potatoes are tender.
6. Taste and adjust seasoning as needed. Serve hot, garnished with chopped cilantro if desired.
Cooking Time: 45-50 minutes
Summary
Get ready to cozy up with these delicious and healthy stew recipes, perfect for every season! From hearty lentil and vegetable stews to creamy coconut and chickpea stews, there’s something for everyone. This collection features 20 mouth-watering recipes that are sure to become new favorites. Whether you’re in the mood for a spicy kick or a comforting bowl of goodness, these stew recipes have got you covered. With ingredients ranging from sweet potatoes to spinach, there’s never been a better time to get cooking and warm up with a delicious and nutritious bowl of stew.
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