Enjoy our favorite MyPlate-inspired stew and soup recipes, which incorporate a variety of protein, vegetables, and grains for comforting and filling one-dish meal and starter options.
Cooking Light is working with the Partnership for a Healthier America and USDA’s MyPlate to give anyone looking for healthier options access
to thousands of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate,
visit www.choosemyplate.gov. Find recipes at http://pinterest.com/MyPlateRecipes/.
Stews and soups serve as comforting dishes that incorporate protein, veggies, and grains for hearty and healthy dishes.
First up: Cannellini beans, native to Tuscany, work beautifully in this rustic soup because they hold their shape after simmering in the flavorful broth. In addition, the orzo pasta absorbs all of the right flavors of this warming dish.
View Recipe: Chicken and White Bean Soup
Our rendition of Classic Chicken Noodle Soup is just what the doctor ordered. Bone-in chicken fortifies commercial unsalted
stock and adds meaty depth to the soup.
View Recipe: Classic Chicken Noodle Soup
Roasting the poblano chiles offers a fast route to deep flavor in this hearty bowl of vegetable stew.
View Recipe: Black Bean, Hominy, and Kale Stew
Homemade tomato stock provides the base for this fresh soup. Prepare the soup through step 2 up to a day ahead. Reheat over
medium-low heat, and stir in the basil, lemon rind, and butter just before serving.
View Recipe: Fresh Tomato Soup
This classic beef stew recipe has all you expect in beef stew: tender chunks of beef, carrot, and potato. Yet the cremini
mushrooms are a wonderful and welcome surprise.
View Recipe: Basic Beef Stew with Carrots and Mushrooms
Our hearty chicken stew is similar to Brunswick stew–only the Haitian version is certainly fierier, thanks to the habanero.
If you don’t like it quite so spicy, use a seeded, minced jalapeño, which is somewhat fruitier and not as powerful.
View Recipe: Chicken and Okra Stew
Known for heightened flavor over time, we recommended making this delightful, creamy soup several days in advance and reheating
over medium-low heat when ready to eat.
View Recipe: Creamy Carrot and Sweet Potato Soup
Fava beans are traditional in this stew, which we updated with edamame. Green peas can be substituted for the edamame, if
View Recipe: Lentil-Edamame Stew
This top-rated Southwestern soup is a great way to use up leftover chicken. The creamy chunks of avocado add a richness that’s
unusual to find in most chicken soups.
View Recipe: Southwestern Chicken Soup
A Southern classic dish, our version features chicken, chopped bell pepper, lima beans, and corn in a tomato base. Serve with
garlic bread and garnish with fresh thyme sprigs.
View Recipe: Brunswick Stew
This recipe for chilled corn soup yields an incredibly sumptuous, velvety concoction that’s vegan and nearly fat-free. Use
corn at the peak of freshness as this simple preparation will highlight corn’s natural sweetness.
View Recipe: Chilled Corn Soup
Sugary butternut squash and meaty chicken thighs remind us how well sweet and savory flavors play together in Moroccan cuisine.
View Recipe: Moroccan Chicken and Butternut Squash Soup
A creamy classic, our version of baked potato soup is rich, warming, filling, and only around 330 calories per serving. Garnish
with cheese, onions, bacon, and cracked pepper when ready to eat.
View Recipe: Baked Potato Soup
A delicious combination of tastes and textures, this first course soup combines smoky chile heat, crisp sweet corn, and silky-rich
View Recipe: Chilled Avocado Soup with Seared Chipotle Shrimp
This pork stew recipe is an easy way to feed your family meat and veggies in just one dish. It’s easy to make, ready in just
45 minutes, and consistently delicious.
View Recipe: Ancho Pork and Hominy Stew
Serve this simple roasted red pepper soup recipe with crusty bread and a simple green salad for a quick lunch or lighter dinner
View Recipe: Roasted Red Pepper Soup
Our luscious pumpkin soup is made with pumpkin puree, yellow bell peppers, carrot, and onion and is topped with toasted pumpkin
seed kernels for added crunch.
View Recipe: Pumpkin and Yellow Pepper Soup with Smoked Paprika
This ham and bean soup recipe gets great flavor from a smoked ham hock, fresh vegetables, and fresh herbs. Starting with a
package of dried bean soup mix instead of using canned beans helps keep the sodium in check.
View Recipe: Ham and Bean Soup
Beaten egg thickens this Asian-inspired soup, reminiscent of an egg drop soup. You can make the seasoned, toasted nori garnish
to eat with the rice.
View Recipe: D’uk Gook (Rice Cake Soup)
You can serve this light, bright-tasting soup hot or at room temperature–or if you want to get a head start, make it ahead
and serve chilled.
View Recipe: Fennel and Spinach Soup with Roasted Pepper Yogurt
In our play on Italian wedding soup, cooked quinoa serves as a nutty, whole-grain binder for the meatballs. We like the tenderness
of lacinato kale in this soup, but you easily can substitute other varieties.
View Recipe: Turkey Meatball Soup with Greens
Traditional broccoli-cheese soup has nearly 400 calories and more than 18g saturated fat per serving. Ours has less than half
the calories and one-fourth of the saturated fat.
View Recipe: Broccoli-Cheese Soup
Prepared mashed potatoes tend to come packed with a lot of sodium--too much for a side dish. Here we stretch them out into
an entrée-sized soup that's creamy, cheesy, and brightened with fresh herbs.
View Recipe: Herbed Parmesan Potato Soup
Pair this spicy tomato soup with your favorite grilled cheese sandwich for a warm and filling weeknight dinner.
View Recipe: Poblano-Tomato Soup
We took four of the top recipe search categories from our website—chicken, kale, quinoa, and soup—and combined them into one
tasty dish that we think will become your new favorite. Rinse the quinoa to ensure that any bitter coating is removed.
View Recipe: Chicken, Kale, and Quinoa Soup
Covering the pot when bringing the liquid to a simmer gets this soup ready even faster.
View Recipe: Green Vegetable Soup with Lemon-Basil Pesto
It's amazing how much flavor there is in such a humble (and, by the way, inexpensive) dish. The star of the soup is hominy,
with its chewy texture and toasty-corn character; you'll find it with the Latin foods in the supermarket.
View Recipe: Pork Posole
The soup can be topped with a variety of things: We love Parmigiano-Reggiano and rosemary, but savory sprinkles like chopped
smoked almonds or toasted pecans would be lovely. This tastes even better the next day...or the day after.
View Recipe: Creamy Pumpkin-Red Pepper Soup
Albóndigas soup is a traditional Mexican soup featuring spicy meatballs offset by the fresh flavors of vegetables and herbs.
View Recipe: Grandma Salazar's Albóndigas Soup
Chicken Soup with Cabbage and Apple is the definition of hearty in a bowl. Earthy green cabbage mingles with moist shredded
chicken, chicken sausage, and broth-soaked potatoes. Tart, crunchy apple slices add a fruity counterpoint to this German-inspired
View Recipe: Chicken Soup with Cabbage and Apple
This chilled soup is full of delectably sweet fresh corn and gorgeous pieces of king crab legs.
View Recipe: Chilled Fresh Corn Soup with King Crab
The irresistible trifecta of starchy, creamy, and comforting pleasures found in loaded potato soup makes this warming bowl
a restaurant and home-cooked favorite, especially on chilly, wintry days. Because cauliflower has two-thirds fewer calories
per ounce than the starchy potato, swapping some in is both wise and tasty.
View Recipe: Creamy, Light Potato Soup
Smoked paprika and cumin round out the sweetness of San Marzano tomatoes. If you can't find these tomatoes, use a can of regular
View Recipe: Creamy Tomato Soup
You'll need about 1 1/2 pounds of butter bean pods to get 2 cups shelled beans. You can substitute fresh lima beans, if you
View Recipe: Chilled Butter Bean Soup with Basil-Corn Relish
Winter root vegetables lend their complementary, slightly sweet flavors to this hearty bowl. Stir in more water or broth if
you prefer a thinner consistency.
View Recipe: Carrot-Parsnip Soup with Parsnip Chips
This butternut soup is the perfect way to brighten up cold dark days, with its vibrant color and even better taste. For multiple-meal-use,
just wait to add the toppings until it’s time to reheat.
View Recipe: Curried Butternut Soup
Yummy, thick Japanese udon noodles are the soul of this dish: slippery enough to slurp, fat enough to lend a satisfying chew.
Meaty shiitake mushrooms, fragrant star anise, and a touch of dry rice wine deepen the broth's flavor. You'll be crowing after
a bowl of this.
View Recipe: Chicken-Udon Soup
For added creaminess and a lovely presentation, we swirled this vibrantly colored beet soup with sour cream. Even without
the additional decoration, the bright and vibrant color of this soup will make a dinner table show-stopper.
View Recipe: Savory Beet Soup
Once you try this classic French Onion Soup recipe, you'll never try another. It culminates in a rich-tasting soup with melt-in-your-mouth
View Recipe: French Onion Soup
For a shortcut version of this dish, use unsalted chicken stock instead of making your own.
View Recipe: Chicken-Matzo Ball Soup
Serve this full-flavored soup as a first course, or as a smooth vegetable stew over rice with a side of cooked greens. We've
used luxurious full-fat coconut milk, which yields a decadent, silky soup. You can use light coconut milk, if you prefer,
for a soup with less body (and only 1g saturated fat per serving).
View Recipe: Butternut Soup with Coconut Milk
Inspired by the flavors of Spanish romesco sauce, this starter soup gussies up bottled roasted bell peppers with Marcona almonds
(already toasted, saving a step), lots of garlic, and sherry vinegar.
View Recipe: Smoky Bell Pepper Soup
Pureed cauliflower creates a wonderfully creamy soup; meaty shiitakes add textural flair.
View Photo: Cauliflower Soup with Shiitakes
Microwaving, instead of roasting, the sweet potatoes saves more than an hour.
View Photo: Creamy Sweet Potato Soup
The fresh, herby pesto adds a pop of bright flavor to earthy root vegetables, setting this stew apart from the ordinary. Best
not to leave it out.
View Photo: Fall Vegetable Stew with Mint Pesto
Arrabbiata, a spicy sauce of garlic, tomato, and chile pepper, forms the base for this stew. You can substitute cod or shrimp
for the tilapia. Serve with crusty bread to mop up the sauce.
View Recipe: Spicy Tilapia and Fennel Stew
Smoky chorizo and bright lime add depth to a soup made quick with canned beans.
View Recipe: Black Bean Soup with Chorizo and Lime
If you're making this dish ahead of time, be sure to store the soup and pasta separately.
View Recipe: Chickpea and Sausage Minestrone
With only 150 calories, yet 8g of fiber, and nearly 6g of protein in one cup of cooked bulgur, this wheat is a hearty addition
to a stew. For an easier cleanup, poach the eggs directly in the stew once the broccoli rabe is tender.
View Recipe: Stewed Bulgur and Broccoli Rabe with Poached Eggs
Chopped onions, carrots, mushrooms, and the flavor of thyme sprigs come together with browned-beef to create a hearty stew
for a chilly night.
View Recipe: Hearty Beef and Stout Stew
Packed with kale, beans and an assortment of veggies, this dish is sure to make it into your regular rotation. This completely
satisfying chili also cooks in a fraction of the time it takes to make traditional meat chili.
View Recipe: Can't-Believe-It's-Vegan Chili
Watch: What is a Dutch Oven?
For a lighter meal, you can omit the rice noodles; the calories will decrease to about 230.
View Recipe: Curried Coconut Soup with Chicken
This weeknight-fast soup is chock-full of hearty veggies, fresh herbs, and flavorful center-cut bacon slices.
View Recipe: Root Vegetable Minestrone with Bacon
Smoked chorizo gives this tortilla soup a deep, smoky flavor without overpowering.
View Recipe: Tortilla Soup with Chorizo and Turkey Meatballs
The perfect simple dinner on a busy night, this soup gets a double hit of fennel essence from chopped fennel bulb and the
fennel seeds that flavor the sausage.
View Recipe: White Bean, Sage, and Sausage Soup