5 hearty soup, stew and chili recipes for cooler nights
Warm up this season with these hearty and healthy soup, stew and chili recipes. They’re filled with nutritious whole foods and are packed with vitamins, minerals and fiber. Whether you enjoy making soup from scratch or are looking for a quick 10-minute meal, there’s something for everyone.
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Ingredients
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Optional toppings:
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Preparation
- In a large sauté pan, heat the olive oil over medium heat.
- Sauté the onions and peppers.
- Add turkey meat and cook until browned.
- Stir in black beans, corn, tomatoes, green chiles, taco seasoning and chili powder.
- Pour in broth and then bring to a light boil.
- Cover the pan and reduce heat to low. Cook for an additional 15 to 20 minutes. Add a dash of salt and pepper to taste. Sprinkle with cilantro and your favorite toppings.
Nutrition
(per serving)- 289 Calories
- 12g Total Fat
- 4g Saturated Fat
- 579mg Sodium
- 67mg Cholesterol
- 22g Total Carbs
- 5g Fiber
- 6g Sugars
- 24g Protein
- 850mg Potassium
This recipe packs the comfort of home with tons of vitamins, fiber and savory goodness!
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Ingredients
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Preparation
- Thoroughly wash collard greens and drain in a colander.
- Cut or tear leaves from stems and discard stems. Tear leaves into small bite-sized pieces.
- To a medium-sized saucepan, add olive oil.
- Place over medium heat and add onions. Cook for 5 to 6 minutes while stirring occasionally, until soft.
- Add broth, water and bacon and bring to a boil.
- Stir in collard greens and cook about 3 minutes or until slightly wilted.
- Stir in carrots, bay leaf, dried thyme and black pepper.
- Return to a boil, then cover pan, lower the heat and simmer for about 10 minutes.
- Stir in potatoes, cover and continue simmering for another 25 to 30 minutes or until tender.
- Remove bay leaf and discard. Serve hot.
Nutrition
(per serving)- 177 Calories
- 4g Total Fat
- 1g Saturated Fat
- 220mg Sodium
- 8mg Cholesterol
- 29g Total Carbs
- 5g Fiber
- 6g Sugars
- 7g Protein
- 249mg Potassium
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Preparation
- Place a large soup pot over medium-high heat and add olive oil.
- Add onions, carrots and celery and cook for 3 to 5 minutes or until onions are translucent.
- Add garlic and cook for 1 minute.
- Add sweet potato, butternut squash and cauliflower. Cook for 5 minutes.
- Stir in cabbage, diced tomatoes, vegetable broth and herbs.
- Bring to a boil and then let simmer, uncovered, over medium heat for 30 minutes.
- Top with fresh or dried parsley and serve warm.
Nutrition
(per serving)- 153 Calories
- 3g Total Fat
- 0g Saturated Fat
- 440mg Sodium
- 0mg Cholesterol
- 31g Total Carbs
- 9g Fiber
- 13g Sugars
- 4g Protein
- 531mg Potassium
Tip: Look for brands of chili with less than 500 milligrams sodium per serving.
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Preparation
- In a bowl, mix together chili and broccoli.
- Microwave about 5 minutes or until broccoli is tender.
- Top chili mixture with shredded cheese and crushed chips.
Nutrition
(per serving)- 390 Calories
- 13g Total Fat
- 5g Saturated Fat
- 590mg Sodium
- 21mg Cholesterol
- 47g Total Carbs
- 17g Fiber
- 6g Sugars
- 25g Protein
- 432mg Potassium
Serve with a side salad for a balanced meal.
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Preparation
- In a pan or the microwave, heat butternut squash soup.
- In a small bowl, combine balsamic vinegar and olive oil.
- Dip whole grain roll in vinaigrette; serve with the soup.
Nutrition
(per serving)- 293 Calories
- 9g Total Fat
- 1g Saturated Fat
- 585mg Sodium
- 0mg Cholesterol
- 47g Total Carbs
- 5g Fiber
- 11g Sugars
- 6g Protein
- 574mg Potassium
Source:
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This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.