Though the weather outside is frightful, these soups and stews are delightful.
After a long day out in the cold, having soup or stew for dinner is a welcome reprieve.
Many of these recipes are high in fiber and protein while being low in sugar and calories. Some are vegetarian or vegan. In short, there’s a soup or stew recipe for everyone.
Low calorie and low sugar, this rich soup features a coconut milk and vegetable broth base.
The combination of ginger, garlic, fish sauce, cilantro, and lime juice lends this recipe its unique flavor and cuts through the richness of the coconut milk.
Coconut milk is rich in vitamin C and iron. However, it does contain a lot of saturated fat, especially as this recipe calls for full fat coconut milk. If you are trying to cut down on your saturated fat intake, you may consider swapping the full fat coconut milk for a reduced fat version.
This recipe is low in calories, sugar and saturated fat. It is also high in protein and fiber.
It also contains aromatics like lemongrass, garlic, and ginger. Ginger is related to several health benefits, ranging from anti-nausea properties to reducing symptoms of menopause.
Aside from tomatoes and white beans, this vegan soup is heavy in other vegetables including onions and spinach. It is also low in calories while still being high in protein and fiber.
This soup gets its richness from the nutritional yeast and the white beans. Nutritional yeast is associated with some health benefits, such as lowering cholesterol and boosting immune health. It is also high in vitamin B12 and antioxidants.
If you do not follow a vegan diet, you can replace the nutritional yeast with cheese or heavy cream if desired.
This soup is vegan, high in fiber, and high in protein. It is also low in saturated fat and sugar.
This recipe is packed with a variety of vegetables, including onion, celery, and carrots. The lentils round out this soup and provide protein.
Lentils may contribute to lowering blood sugar and blood pressure, which in turn may reduce your risk of developing heart disease.
This chicken “noodle” soup uses zucchini noodles, which makes this recipe keto-friendly. It is high in protein while being low in sugar and carbs.
Eating zucchini may strengthen your heart health and aid your vision.
In addition to the zucchini, this recipe contains onions, celery, and spinach. You could also add carrots if you have them on hand.
This vegetarian soup is full of spices such as ginger, thyme, and cinnamon.
Carrots are associated with health benefits such as supporting eye health and protecting against certain types of cancer.
If you are on a low carb diet, you can swap the pita with a side dish such as homemade low carb bread or a salad. You may also want to pair this meal with a protein, such as grilled chicken or tofu.
Vegan and packed with protein, this soup features produce such as onions, celery, bell peppers, and tomatoes. It is also garnished with sliced almonds, adding both an extra boost of protein and a crunch.
If you aren’t looking to keep this recipe vegan, you can always top the soup with a little bit of shredded cheese for a little more protein.
High in protein and low in sugar and calories, this soup features flavorful ingredients such as fish sauce, soy sauce, curry powder, and cilantro.
If you do not like the taste of cilantro, you can swap it out for parsley or green onions for garnish.
This dish also contains bean sprouts, which are associated with health benefits such as improved blood sugar control and a reduced risk of heart disease.
This vegetarian chili is high in fiber and protein while being low calorie and low sodium.
It is rich in vegetables, including onions, carrots, corn, and green onions. As its name suggests, it also has black beans. Rich in antioxidants, black beans may promote heart health and help manage blood sugar.
You may also consider adding a slice of avocado on top.
This recipe is packed full of flavor, including ingredients like garlic, oregano, cumin, jalapeño pepper, and lime. The lime juice cuts through the richness of the pumpkin and avocado, leaving you with the perfect bite.
It is high in fiber and protein while being a vegan dish.
Pumpkin is associated with health benefits such as improving skin and eye health.
This jambalaya is high in protein and fiber while being low in sugar. The cauliflower rice helps lower the carbs in this recipe.
You may consider substituting regular chorizo with vegetable chorizo, which is made of tofu, dehydrated lentils, and tempeh, to lower your fat intake.
There is also a keto version of this recipe, which decreases the amount of onions and removes the bell peppers from the original recipe.
Soups and stews make for a perfect dinner during the cold winter months. Many of these soups and stews make multiple servings, which you can easily double for meal prep or cut in half if you don’t want any leftovers.
Meal prep can help you stay on track with your health goals and save you time during the busy weekdays.
