Nourishing Soups and Stews for Fall and Winter Comfort

During the chilly fall and winter months, reach out for warm meals that provide the comfort and energy your body needs. Soups and stews are a great way to create rich and warming dishes and eat seasonally in winter. In this article, you'll find winter soup recipes along with their nutritional values.

Creamy and warm: Squash Soup

Prep and cook time: 30 minutes

Yields/serving size: 4 servings of 1 ½ cups of Squash Soup

Creamy soup made from squash has a special place in hearty winter meals. Many varieties of winter squash are available, such as butternut, acorn, spaghetti, kabocha, and delicata squash; all slightly differ in flavor. You can use butternut squash for a nutty flair or kabocha for a sweeter taste.

Ingredients for Squash Soup

  • 32 oz frozen pureed butternut squash
  • 2 medium apples (peel and chopped into thin strips)
  • 24 oz fat-free evaporated milk
  • 1 tbsp olive oil
  • ½ tsp pumpkin pie spice
  • ¼ tsp salt
  • ⅛ tsp ground black pepper

Instructions for Squash Soup

First, leave the frozen squash to defrost or use a microwave-safe dish for quicker defrosting; it should take around 5–10 minutes on medium power.

  1. Warm oil in a saucepan, add ¾ cup of apples (reserving ¼ for later use), and cook until they soften.
  2. Then add pumpkin pie spice and stir until it's well combined.
  3. Add milk (dairy or non-dairy) in small amounts, season with salt and pepper, and heat until it's about to boil.

Your creamy, comforting soup is ready to serve! Top it with the reserved apples and a sprinkle of pumpkin pie spice for a visual feast.

Nutritional information for Squash Soup

Macros/MicrosPer serving
Calories334 kcal
Total fat4 g
Saturated fat1 g
Cholesterol7 mg
Sodium370 mg
Total fiber 5 g
Protein18 g
Carbohydrates62 g
Potassium1142 mg

High fiber: Black Bean Soup

Prep and cook time: 40 minutes

Yields/serving size: 4 servings of 1 ¼ cups of Black Bean Soup

Ingredients for Black Bean Soup

  • 1 tbsp olive oil
  • 1 small yellow onion, chopped
  • 1 medium carrot, chopped
  • 2 cloves garlic, minced
  • 1 tsp ginger, grated
  • 28 oz can black beans
  • 4 cups low-sodium vegetable stock or water
  • 1 tbsp red miso paste
  • 1 tbsp lemon juice
  • 2 tbsp cilantro, chopped

Instructions for Black Bean Soup

  1. Heat some oil in a pan, and sauté chopped onion and carrot over medium heat until they become soft.
  2. Add minced garlic and cook for a few more minutes.
  3. Then, add the beans and vegetable stock and bring it to a boil.
  4. Next, cover the pan and reduce the heat, letting it simmer for 5 minutes.
  5. Take about ¼ cup of the soup's liquid and mix it with miso paste.
  6. Stir this mixture into the soup, and it's ready.

Just don't forget to add lemon juice and chopped cilantro before serving.

Nutritional information for Black Bean Soup

Macros/MicrosPer serving
Calories179 kcal
Total fat4 g
Saturated fat0
Sodium743 mg
Total fiber11 g
Protein9 g
Carbohydrates34 g

High protein and spicy: Chicken Chile Stew

Prep and cook time: 2 hours

Yields/serving size: 10 serving of ½ cups of Chicken Chile Stew

Adding protein-rich ingredients into your winter meals can help keep you feeling full and satisfied, which can be especially comforting when the weather is chilly.

Ingredients for Chicken Chile Stew

  • Nonstick cooking spray or cooking oil of your choice
  • 3 lb boneless, skinless chicken breast or leg, cubed
  • 3 stalks celery, chopped
  • 1 medium tomato, diced
  • 7 green chilies, roasted, peeled, seeded, and chopped
  • 4 cloves garlic, peeled and crushed
  • Ground black pepper

Instructions for Chicken Chile Stew

  1. First, spray a pan (preferably a cast iron skillet) with cooking spray or add oil and preheat it over medium heat.
  2. Once the pan is heated, add the chicken and cook it until it browns.
  3. Transfer the cooked chicken to a casserole dish (with a lid) and add the remaining ingredients with enough water to just cover everything in the casserole.
  4. Cover the casserole and let it simmer for about one and a half hours.
  5. When the stew thickens, your high-protein and spicy Chicken Chili Stew will be ready.

In this recipe, you can use other protein sources of your choice, such as beef, pork, or tofu, and vegetables like carrots, potatoes, or bell peppers to add more variety to the dish.

Nutritional information for Chicken Chile Stew

Macros/MicrosPer serving
Calories189 kcal
Total fat5 g
Saturated fat1 g
Cholesterol82 mg
Sodium90 mg
Total fiber1 g
Protein30 g
Carbohydrates5 g

High in omega-3: Green Veggie Fish Delight

Prep and cook time: 35 minutes

Yields/serving size: 6 serving of 3 oz fish and ½ cup of vegetables

Some fish are more abundant during the winter. You can use the type of fish that is in season in your local area. Fish is a source of lean protein, high in omega-3, and minerals such as selenium and iodine. Additionally, fish takes little time to cook and is a quick option for preparing a hearty winter meal.

Ingredients for Green Veggie Fish Delight

  • ¼ cup fresh ginger, thinly sliced
  • 1 cup tomatoes, chopped
  • 1 medium white or yellow onion, thinly sliced
  • 4 cups water
  • 2 lb fish of your choice
  • 2 cups pechay (bok choy) stems and leaves (or you can use other vegetables such as kale, spinach, chard, and broccoli)
  • ½ tsp salt
  • ½ tsp ground black pepper
  • 1 cup green onions, cut into 2 to 3 inches long pieces

Instructions for Green Veggie Fish Delight

You'll start by preparing the sauce. In a saucepan, cook sliced ginger, tomatoes, and onions over low heat until the onions become tender.

  1. Add the fish and continue cooking over low heat; the fish will be cooked in just 3–4 minutes.
  2. Add your choice of green vegetables and spices, and cook for a minute.
  3. Finally, add green onions and pechay leaves (if used) and cook for 30 seconds.

It's ready to enjoy!

Nutritional information for Green Veggie Fish Delight

Macros/MicrosPer serving
Calories160 kcal
Total fat 2 g
Saturated fat1 g
Cholesterol80 mg
Sodium340 mg
Total fiber2 g
Protein30 g
Carbohydrates6 g
Potassium630 mg

In colder weather, you may need warm and comforting meals. Soups and stews made with seasonal produce can be a great way to create warming dishes that provide the nutrients and energy your body needs.

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