3 Healthy Soup and Stew Recipes to Warm You Up

It’s officially cold outside and there’s nothing more comforting than a warm bowl of soup or stew. Not only are these meals satisfying and nourishing, but they’re also a great way to pack in nutrients while staying cozy. Here are three healthy soup and stew recipes to try that are both delicious and simple to make.

1. Hearty Lentil and Vegetable Stew

This plant-based stew is packed with fiber, protein, and vitamins, making it a wholesome meal for any day of the week.

Ingredients:

• • 1 tablespoon olive oil
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 1 cup dried green or brown lentils, rinsed
  • 1 can (14 oz) diced tomatoes
  • 4 cups vegetable broth
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • 2 cups kale or spinach, chopped
  • Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté onion, garlic, carrots, and celery until softened.
2. Add lentils, diced tomatoes, vegetable broth, cumin, and smoked paprika. Bring to a boil, then reduce heat and simmer for 25-30 minutes, or until lentils are tender.
3. Stir in kale or spinach and cook for an additional 5 minutes.
4. Season with salt and pepper. Serve hot with a slice of whole-grain bread.

2. Creamy Butternut Squash Soup

This velvety soup is dairy-free yet creamy and rich, thanks to the natural texture of butternut squash and coconut milk.

Ingredients:

• • 1 medium butternut squash, peeled and cubed
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 3 cups vegetable broth
  • 1/2 cup coconut milk
  • 1/2 teaspoon ground nutmeg
  • Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat. Sauté onion and garlic until fragrant.
2. Add cubed butternut squash and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until squash is tender.
3. Use an immersion blender or transfer to a blender to puree until smooth.
4. Stir in coconut milk and nutmeg. Season with salt and pepper. Serve warm, garnished with a sprinkle of nutmeg or fresh herbs.

3. Chicken and Quinoa Soup

This protein-packed soup is light yet filling, perfect for a nutritious lunch or dinner.

Ingredients:

• • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 2 carrots, sliced
  • 2 celery stalks, chopped
  • 1/2 cup quinoa, rinsed
  • 2 cups cooked, shredded chicken (or rotisserie chicken)
  • 6 cups chicken broth
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 2 cups spinach or kale, chopped
  • Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté onion, garlic, carrots, and celery until softened.
2. Add quinoa, chicken broth, thyme, and oregano. Bring to a boil, then reduce heat and simmer for 15 minutes.
3. Stir in cooked chicken and spinach or kale. Simmer for an additional 5 minutes.
4. Season with salt and pepper. Serve hot, and enjoy!

These soups and stews are not only comforting but also packed with nutrients to keep you feeling your best. Whether you’re looking for a plant-based option, something creamy, or a protein-rich meal, these recipes have you covered.