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.
Burrito stew
Makes: 6 servings | Prep: 15 min | Cook: 35 min
Ingredients
- 1 Tbsp olive oil
- 2 green bell peppers, washed, seeded and diced
- ½ onion, diced
- 1 pound lean ground turkey
- 15-ounce can low-sodium black beans, rinsed and drained
- 15-ounce can low-sodium corn, rinsed and drained
- 14½-ounce can low-sodium diced tomatoes
- 4-ounce can diced green chiles
- 2 tsp low-sodium taco seasoning
- 1 Tbsp chili powder
- 1 cup low-sodium chicken or vegetable broth
- 1 cup shredded reduced-fat cheddar-jack cheese
- Salt and black pepper, to taste
- ½ cup fresh cilantro, chopped (or 2 tablespoons coriander)
- Optional toppings: Greek yogurt, low-fat sour cream, guacamole, sliced avocado, hot sauce
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
(serving size: 1 cup)
Calories: 289 | total fat: 12 g | saturated fat: 4 g | sodium: 579 mg | cholesterol: 67 g | total carbs: 22 g | fiber: 5 g | sugars: 6 g | protein: 24 g | potassium: 850 mg
Southern-style soup with greens
Makes: 5 servings | Prep: 15 min | Cook: 60 min
Ingredients
- 1 bunch fresh collard greens (about 3 cups)
- 2 tsp olive oil
- 2 medium onions, diced
- 4 cups low-sodium chicken broth
- 2½ cups water
- 5 slices smoked turkey bacon, diced
- 6 large carrots, peeled and cut into ¼-inch slices
- 1 bay leaf
- ¼ tsp dried thyme
- ¼ tsp black pepper
- 3½ cups red potatoes, coarsely chopped
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
(serving size: about 1 cup)
Calories: 177 | total fat: 4 g | saturated fat: 1 g | sodium: 220 mg | cholesterol: 8 g | total carbs: 29 g |fiber: 5 g | sugars: 6 g | protein: 7 g | potassium: 249 mg
Fallin’ for cabbage soup
Makes: 6 servings | Prep: 15 min | Cook: 45 min
Ingredients
- 1 Tbsp olive oil
- 1 large yellow onion, chopped
- 2 carrots, peeled and chopped
- 2 celery stalks, chopped
- 2 garlic cloves, minced
- 1 medium sweet potato, peeled and chopped (about 1½ cups)
- 2 cups butternut squash, peeled and chopped
- 2 cups cauliflower florets, chopped
- 2 cups sliced cabbage
- 28-ounce can low-sodium diced tomatoes
- 6 cups low-sodium vegetable broth
- 1 tsp dried basil
- 1 tsp dried oregano
- ½ tsp black pepper
- ½ tsp salt
- 2 Tbsp freshly chopped parsley (or 2 tsp dried parsley)
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
(serving size: 1 cup)
Calories: 153 | total fat: 3 g | saturated fat: 0 g | sodium: 440 mg | cholesterol: 0 g | total carbs: 31 g | fiber: 9 g | sugars: 13 g | protein: 4 g | potassium: 531 mg
Chili & chips
Tip: Look for brands of chili with less than 500 milligrams sodium per serving.
Makes: 1 serving | Prep: 5 min | Cook: 5 min
Ingredients
- 15-ounce can reduced-sodium vegetarian chili
- 1½ cups frozen broccoli
- 3 Tbsp shredded cheddar cheese
- ½ cup crushed corn chips
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)
Calories: 390 | total fat: 13 g | saturated fat: 5 g | sodium: 590 mg | cholesterol: 21 mg | total carbs: 47 g | fiber: 17 g | sugars: 6 g | protein: 25 g | potassium: 432 mg
Harvest soup with whole grain roll
Serve with a side salad for a balanced meal.
Makes 1 serving | Prep: 5 min | Cook: 5 min
Ingredients
- 1½ cups (or 15-ounce can) reduced-sodium butternut squash soup
- 1 Tbsp balsamic vinegar
- 1 tsp olive oil
- 1 whole grain roll
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)
Calories: 293 | total fat: 9 g | saturated fat: 1 g | sodium: 585 mg | cholesterol: 0 mg | total carbs: 47 g | fiber: 5 g | sugars: 11 g | protein: 6 g | potassium: 574 mg
Get started with Teladoc Health
Want more healthy recipes? These five lunch ideas are great for work or school and will keep you energized all day long.
Published January 25, 2023
SOURCES
https://library.teladochealth.com/hc/en-us/articles/360053287113-5-Hearty-Soup-Stew-and-Chili-Recipes
https://happyforks.com/analyzer
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