Hearty Stews for Cold Weather

Hearty Stews for Cold Weather
Joy Lasseter, Ph.D., Nutritionist

I look forward every fall to colorful leaves and steaming hot bowls of stew. Cold weather is the perfect time to enjoy hearty stews and nourishing soups that warm the body and support overall health. I often make large pots and freeze portions for easy, healthy meals later in the season.

These recipes are quick, easy, and full of nutrients, making them ideal for busy fall and winter days. I use cartons of broth, sometimes frozen meats, and a variety of root vegetables to create simple, homemade soups that are both satisfying and nourishing. Serve with your favorite bread — I especially enjoy sourdough bread with a warm bowl of stew.

Meatballs and Fresh Vegetables Stew

This protein-rich stew is packed with colorful vegetables and is perfect for a comforting, filling meal on a chilly evening.

Pour 1 carton of beef broth into a soup pot.
Thaw frozen meatballs directly in the pot, or add raw meatballs and cook thoroughly.

Chop vegetables into bite-size pieces and add to the pot:

• Carrots

• Celery

• Onions

• Red bell peppers (de-seeded)

• White potatoes

Season with salt and pepper.
Finish with a squeeze of one large lemon, and garnish with fresh flat-leaf parsley before serving.

Chicken and Lentil Soup

This nourishing chicken and lentil soup combines lean protein, fiber, and vegetables to create a balanced meal that supports energy and immune health during colder months.

Pour 1 carton of chicken broth into a soup pot.
Add 1 can of cooked lentils.

Chop one large onion and sauté in olive oil, then add to the pot.
Chop white button mushrooms, sauté in olive oil, and add to the soup.

Add bite-size fresh vegetables:

• Carrots

• Yellow bell peppers (de-seeded)

• Green bell peppers (de-seeded)

Add 1 can of cooked white chicken meat near the end, just long enough to heat through.

Season with salt, pepper, and mixed savory herbs. I like using Green Goddess seasoning for added flavor.

Curry and Rice Soup

This warming curry soup is rich, comforting, and full of flavor — a wonderful option when you want a cozy meal with gentle spice.

Cook 1 cup long-grain white rice. (Cooked rice triples in size.)

Pour vegetable broth into a soup pot.
Add 3 cups of coconut milk and stir in 1 tablespoon curry paste (mild or spicy, depending on taste).

Sauté one onion and add it to the pot.

Chop and peel vegetables into bite-size pieces and add to the soup:

• 1 large sweet potato, peeled and chopped

• 2 carrots

Pour the hot soup over the cooked rice.

Season with salt and pepper, add fresh lime juice, and garnish with 4 tablespoons sour cream if desired.

Enjoy the fall weather and the comfort of healthy, homemade soups.
What hearty stews or cold-weather soups will you make this season?

Looking for more healthy recipes and nutrition guidance?

Visit Joy Lasseter’s blog at JoyfulLivingHealthy.com for practical nutrition tips, easy meal ideas, and guidance on creating healthy habits that support balance, energy, and enjoyment of life.

Joy Lasseter, Ph.D., Nutritionist
Joy Lasseter teaches her clients how to care for their health through nutritious everyday meals, balanced work and fun time, regular movement, and mindful living. Eat well, exercise, and enjoy life.