MyPlate-Inspired Soups and Stews

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.

Chicken and White Bean Soup

Photo: Johnny Autry

Nutrititous Soups and Stews

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

Classic Chicken Noodle Soup Recipe

Photo: Brian Woodcock

Classic Chicken Noodle 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

 

Black Bean, Hominy, and Kale Stew

Photo: John Autry

Black Bean, Hominy, and Kale Stew

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

Fresh Tomato Soup

Photo: Oxmoor House

Fresh Tomato Soup

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

Basic Beef Stew with Carrots and Mushrooms

Basic Beef Stew with Carrots and Mushrooms

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

Chicken and Okra Stew

Photo: Kwaku Alston

Chicken and Okra Stew

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

Creamy Carrot and Sweet Potato Soup

Photo: Ellen Silverman

Creamy Carrot and Sweet Potato Soup

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  

Lentil-Edamame Stew

Photo: Becky Luigart-Stayner

Lentil-Edamame Stew

Fava beans are traditional in this stew, which we updated with edamame. Green peas can be substituted for the edamame, if you like.

View Recipe: Lentil-Edamame Stew

Southwestern Chicken Soup

Southwestern Chicken Soup

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

Brunswick Stew

Photo: Randy Mayor

Brunswick Stew

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

Chilled Corn Soup

Photo: Lee Harrelson

Chilled Corn Soup

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

Moroccan Chicken and Butternut Squash Soup

Photo: Sang An

Moroccan Chicken and Butternut Squash 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

Baked Potato Soup

Baked Potato 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

Chilled Avocado Soup with Seared Chipotle Shrimp

Photo: Anna Williams

Chilled Avocado Soup with Seared Chipotle Shrimp

A delicious combination of tastes and textures, this first course soup combines smoky chile heat, crisp sweet corn, and silky-rich avocado.

View Recipe: Chilled Avocado Soup with Seared Chipotle Shrimp

Ancho Pork and Hominy Stew

Photo: Randy Mayor

Ancho Pork and Hominy Stew

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

Roasted Red Pepper Soup

Photo: Howard L. Puckett

Roasted Red Pepper Soup

Serve this simple roasted red pepper soup recipe with crusty bread and a simple green salad for a quick lunch or lighter dinner option.

View Recipe: Roasted Red Pepper Soup

Pumpkin and Yellow Pepper Soup with Smoked Paprika

Photo: Becky Luigart-Stayner

Pumpkin and Yellow Pepper Soup with Smoked Paprika

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

Ham and Bean Soup

Photo: Lee Harrelson

Ham and Bean Soup

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

D’uk Gook (Rice Cake Soup)

Photo: Randy Mayor

D’uk Gook (Rice Cake 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)

Fennel and Spinach Soup with Roasted Pepper Yogurt

Photo: José Picayo

Fennel and Spinach Soup with Roasted Pepper Yogurt

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

Turkey Meatball Soup with Greens

Photo: Iain Bagwell

Turkey Meatball Soup with Greens

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

Broccoli-Cheese Soup

Photo: Becky Luigart-Stayner

Broccoli-Cheese Soup

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

Herbed Parmesan Potato Soup

Photo: Grant Cornett

Herbed Parmesan Potato 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

Poblano-Tomato Soup

Photo: Brian Woodcock

Poblano-Tomato Soup

Pair this spicy tomato soup with your favorite grilled cheese sandwich for a warm and filling weeknight dinner.

View Recipe: Poblano-Tomato Soup

Chicken, Kale, and Quinoa Soup

Photo: Raymond Hom

Chicken, Kale, and Quinoa 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

Green Vegetable Soup with Lemon-Basil Pesto

Photo: Becky Luigart-Stayner

Green Vegetable Soup with Lemon-Basil Pesto

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

Pork Posole

Photo: Raymond Hom

Pork Posole

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

Creamy Pumpkin-Red Pepper Soup

Photo: Johnny Autry

Creamy Pumpkin-Red Pepper Soup

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

Grandma Salazar's Albóndigas Soup

Photo: Sang An

Grandma Salazar's Albóndigas 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

Photo: Sang An

Chicken Soup with Cabbage and Apple

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 soup.

View Recipe: Chicken Soup with Cabbage and Apple

Chilled Fresh Corn Soup with King Crab

Photo: Romulo Yanes

Chilled Fresh Corn Soup with King Crab

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

Creamy, Light Potato Soup

Photo: Randy Mayor

Creamy, Light Potato Soup

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

 

Creamy Tomato Soup

Photo: Johnny Autry

Creamy Tomato 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 unsalted tomatoes.

View Recipe: Creamy Tomato Soup

Chilled Butter Bean Soup with Basil-Corn Relish

Photo: Johnny Miller

Chilled Butter Bean Soup with Basil-Corn Relish

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 prefer.

View Recipe: Chilled Butter Bean Soup with Basil-Corn Relish

Carrot-Parsnip Soup with Parsnip Chips

Photo: Becky Luigart-Stayner

Carrot-Parsnip Soup with Parsnip Chips

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

Curried Butternut Soup

Photo: Johnny Autry

Curried Butternut Soup

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

Chicken-Udon Soup

Photo: Sang An

Chicken-Udon 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

Savory Beet Soup

Photo: Becky Luigart-Stayner

Savory Beet 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

French Onion Soup

Photo: Randy Mayor

French Onion 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 onions.

View Recipe: French Onion Soup

Chicken-Matzo Ball Soup

Photo: Oxmoor House

Chicken-Matzo Ball Soup

For a shortcut version of this dish, use unsalted chicken stock instead of making your own.

View Recipe: Chicken-Matzo Ball Soup

 

Butternut Soup with Coconut Milk

Photo: Johnny Autry

Butternut Soup with Coconut Milk

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

Smoky Bell Pepper Soup

Photo: Johnny Autry

Smoky Bell Pepper Soup

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

Cauliflower Soup with Shiitakes

Photo: Brian Woodcock

Cauliflower Soup with Shiitakes

Pureed cauliflower creates a wonderfully creamy soup; meaty shiitakes add textural flair.

View Photo: Cauliflower Soup with Shiitakes

Creamy Sweet Potato Soup

Photo: Brian Woodcock

Creamy Sweet Potato Soup

Microwaving, instead of roasting, the sweet potatoes saves more than an hour.

View Photo: Creamy Sweet Potato Soup

Fall Vegetable Stew with Mint Pesto

Photo: Becky Luigart-Stayner

Fall Vegetable Stew with Mint Pesto

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

Spicy Tilapia and Fennel Stew

Photo: Justin Walker

Spicy Tilapia and Fennel Stew

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

Black Bean Soup with Chorizo and Lime Recipe

Photo: Justin Walker

Black Bean Soup with Chorizo and Lime

Smoky chorizo and bright lime add depth to a soup made quick with canned beans.

View Recipe: Black Bean Soup with Chorizo and Lime

Chickpea and Sausage Minestrone

Photo: Jason Wallis

Chickpea and Sausage Minestrone

If you're making this dish ahead of time, be sure to store the soup and pasta separately.

View Recipe: Chickpea and Sausage Minestrone

Stewed Bulgur and Broccoli Rabe with Poached Eggs

Photo: Randy Mayor; Styling: Cindy Barr 

Stewed Bulgur and Broccoli Rabe with Poached Eggs

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

Hearty Beef and Stout Stew

Photo: Jason Wallis; Styling: Cindy Barr 

Hearty Beef and Stout Stew

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

Can't-Believe-It's-Vegan Chili

Photo: Jason Varney

Can't-Believe-It's-Vegan Chili

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?

Curried Coconut Soup with Chicken

Photo: Jennifer Causey

Curried Coconut Soup with Chicken

For a lighter meal, you can omit the rice noodles; the calories will decrease to about 230.

View Recipe: Curried Coconut Soup with Chicken  

Root Vegetable Minestrone with Bacon

Photo: Randy Mayor

Root Vegetable Minestrone with Bacon

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

Tortilla Soup with Chorizo and Turkey Meatballs

Photo: Jason Wallis

Tortilla Soup with Chorizo and Turkey Meatballs

Smoked chorizo gives this tortilla soup a deep, smoky flavor without overpowering.

View Recipe: Tortilla Soup with Chorizo and Turkey Meatballs  

White Bean, Sage, and Sausage Soup

Photo: Brian Woodcock

White Bean, Sage, and Sausage Soup

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  

Spicy Hungarian Tilapia Stew

Photo: Squire Fox

Spicy Hungarian Tilapia Stew

Talk about packing some heat: This stew is fiery-fantastic, and we absolutely love it. You can alter the spiciness by using a milder pepper (such as banana pepper or Anaheim chile) or adjusting the amounts and types of paprika.

View Recipe: Spicy Hungarian Tilapia Stew

Shrimp Marinara Soup with Crumbled Feta

Photo: Stephen Devries

Shrimp Marinara Soup with Crumbled Feta

Orzo and shrimp star in this quick and easy weeknight stew. For a delicious leftover lunch, add a cup of spinach leaves to the soup; then reheat and stir until wilted.

View Recipe: Shrimp Marinara Soup with Crumbled Feta

Quick Pork Posole

Photo: Andrew Purcell

Quick Pork Posole

Shave a few more minutes off your prep and cleanup time by asking the butcher in the grocery store meat department to cut up the ribs for you.

View Recipe: Quick Pork Posole

Louisiana-Style Chicken Soup

Photo: Iain Bagwell

Louisiana-Style Chicken Soup

Our gumbo-style soup removes the roux step (saving as much as an hour) and instead uses aromatics sautéed with tomato paste for a toasty flavor foundation. Serve with a crusty baguette for mopping up every last delicious drop.

View Recipe: Louisiana-Style Chicken Soup

Fennel Soup with Almond-Mint Topping

Photo: Iain Bagwell

Fennel Soup with Almond-Mint Topping

We were blown away by the rich flavor of this fast soup. Fennel gently cooks until it has a faint lick of licorice, then gets pureed with white beans for a silky texture.

View Recipe: Fennel Soup with Almond-Mint Topping

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