Yes, cozy can be good for you! When you're feeling the winter blues, turn to these healthy stew recipes to perk you right back up.
31 Healthy Stew Recipes You’ll Feel Good About
Updated on Dec. 06, 2022
1/31
Tuscan Portobello Stew
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
Here’s a healthy one-skillet meal that’s quick and easy to prepare, yet elegant enough for company. I often take this stew to my school’s potlucks, where it is devoured by teachers and students alike. —Jane Siemon, Viroqua, Wisconsin
Nutrition Facts:
1-1/4 cups: 309 calories, 8g fat (1g saturated fat), 0 cholesterol, 672mg sodium, 46g carbohydrate (9g sugars, 13g fiber), 12g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1-1/2 fat, 1 lean meat.
Wondering if stews are healthy? Of course they can be! These stew recipes pack a major flavor punch with lighter ingredients like beans, fresh veggies and lean meats for a better-for-you meal. Check out even more healthy stew recipes right here.
2/31
Pork Tenderloin Stew
Total Time
1 hour
Servings
8 servings
From the Recipe Creator:
This thick and creamy pork tenderloin stew is one that my family requests often. It does an especially good job of warming us up on cold winter days. —Janet Allen, Belleville, Illinois
Nutrition Facts:
1-1/4 cups: 305 calories, 9g fat (3g saturated fat), 74mg cholesterol, 665mg sodium, 27g carbohydrate (5g sugars, 3g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 0.500 fat.
3/31
Pork and Green Chile Stew
Total Time
7 hours 40 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
This easily adaptable stew is ready in four hours if cooked on high in a slow cooker, or in less than eight hours if you cook it low and slow. —Paul Sedillo, Plainfield, Illinois
Nutrition Facts:
1 cup: 322 calories, 15g fat (4g saturated fat), 67mg cholesterol, 723mg sodium, 25g carbohydrate (3g sugars, 3g fiber), 21g protein. Diabetic Exchanges: 3 medium-fat meat, 1-1/2 starch, 1/2 fat.
4/31
Vegetable Stew
Total Time
50 min
Servings
8 servings (3 quarts)
From the Recipe Creator:
This fragrant, spicy vegetable stew can be served over couscous or with warm pita bread. Try topping the Moroccan dish with a dollop of yogurt or sour cream to cool it down. —Sonya Labbe, West Hollywood, California
Nutrition Facts:
1-1/2 cups: 180 calories, 3g fat (0 saturated fat), 0 cholesterol, 174mg sodium, 36g carbohydrate (8g sugars, 9g fiber), 5g protein. Diabetic Exchanges: 2 starch, 1 vegetable.
Add even more flavor to your beef stew (or any stew!) by trying out these tasty tips.
5/31
Beef and Cabbage Stew
Total Time
2 hours 10 min
Servings
6-8 servings
From the Recipe Creator:
This is one of my favorite meals since I don't have to stand over the stove or dirty a lot of pots and pans to prepare it. With six in the family, we have enough dishes to wash after each meal!
Nutrition Facts:
1 cup: 194 calories, 6g fat (2g saturated fat), 53mg cholesterol, 402mg sodium, 16g carbohydrate (4g sugars, 3g fiber), 19g protein.
6/31
Chicken Mushroom Stew
Total Time
4 hours 20 min
Servings
6 servings (2 qt.)
From the Recipe Creator:
The flavors blend beautifully in this pot of chicken, vegetables and herbs as it simmers slowly. —Kenny Van Rheenen, Mendota, Illinois
Nutrition Facts:
1-1/3 cups: 237 calories, 8g fat (1g saturated fat), 63mg cholesterol, 82mg sodium, 15g carbohydrate (7g sugars, 3g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 fat.
7/31
Pressure-Cooker Manchester Stew
Total Time
30 min
Servings
6 servings (2-1/2 quarts)
From the Recipe Creator:
While in college, I studied abroad. A vegetarian at the time, I was pleasantly surprised by how delicious and diverse vegetarian food in Britain could be. After returning to the States, I re-created my favorite meal from my favorite restaurant and named it after the University of Manchester. When the enticing aroma fills the kitchen, I'm back in England! —Kimberly Hammond, Kingwood, Texas
Nutrition Facts:
1-2/3 cups: 221 calories, 5g fat (1g saturated fat), 0 cholesterol, 354mg sodium, 38g carbohydrate (8g sugars, 8g fiber), 8g protein. Diabetic Exchanges: 2 starch, 1 vegetable, 1 fat.
8/31
Teriyaki Beef Stew
Total Time
6 hours 50 min
Servings
6 servings
From the Recipe Creator:
As they say, necessity is the mother of invention" I created this recipe because I had a package of stew meat I needed to use. I spotted the ginger beer in the fridge, and rest was history. This stew has a delicious sweet-tangy flavor. It's nice to have a different way to serve an inexpensive meal. —Leslie Simms, Sherman Oaks, California
Nutrition Facts:
1 cup: 310 calories, 12g fat (4g saturated fat), 94mg cholesterol, 528mg sodium, 17g carbohydrate (9g sugars, 2g fiber), 33g protein. Diabetic Exchanges: 4 lean meat, 1 starch.
9/31
West African Peanut Stew
Total Time
50 min
Servings
8 servings (2-1/2 quarts)
From the Recipe Creator:
I really love African flavors, but you don't really encounter them much in the U.S. Here the combination of native African ingredients, all of which can be found in the States, transports you to a new culinary place. —Michael Cohen, Los Angeles, California
Nutrition Facts:
1-1/4 cups: 275 calories, 7g fat (1g saturated fat), 31mg cholesterol, 636mg sodium, 32g carbohydrate (5g sugars, 6g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 starch, 1 fat.
10/31
Lentil Stew
Total Time
50 min
Servings
6 servings
From the Recipe Creator:
When my children requested more vegetarian dishes, this chunky stew became a favorite. Red wine vinegar perks up the flavor and carrots add color. We like to ladle helpings over cooked rice.
—Alice McEachern of Surrey, British Columbia
Nutrition Facts:
1-1/4 cups: 168 calories, 3g fat (0 saturated fat), 0 cholesterol, 1123mg sodium, 27g carbohydrate (0 sugars, 10g fiber), 10g protein.
11/31
Curried Beef Stew
Total Time
2 hours 15 min
Servings
4 servings
From the Recipe Creator:
My mother, who was Japanese, made a dish very similar to this. After a lot of experimenting, I came up with a version that is very close to the one she used to make. This beef curry stew recipe is special to me because it brings back memories of her. —Gloria Gowins, Massillon, Ohio
Nutrition Facts:
1-1/2 cups: 362 calories, 10g fat (3g saturated fat), 53mg cholesterol, 691mg sodium, 44g carbohydrate (7g sugars, 7g fiber), 24g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 1/2 fat.
Don’t forget to take a look at our collection of the best stew recipes.
12/31
Slow-Cooker Beef Stew
Total Time
7 hours 25 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
When there's a chill in the air, nothing beats this beef stew. Seasoned with thyme and dry mustard, the hearty slow-cooker beef stew is chock-full of tender carrots, potatoes and meat. —Earnestine Wilson, Waco, Texas
Nutrition Facts:
1 cup: 272 calories, 12g fat (3g saturated fat), 53mg cholesterol, 541mg sodium, 23g carbohydrate (6g sugars, 4g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 fat.
13/31
Sweet Potato Lentil Stew
Total Time
5 hours 15 min
Servings
6 servings
From the Recipe Creator:
I fell in love with the spicy aromas in this sweet potato lentil stew. Add whatever ingredients you have on hand, like zucchini, spinach, kale and corn. —Heather Gray, Little Rock, Arkansas
Nutrition Facts:
1-1/3 cups: 290 calories, 1g fat (0 saturated fat), 0 cholesterol, 662mg sodium, 58g carbohydrate (16g sugars, 15g fiber), 15g protein.
14/31
Hamburger Stew
Total Time
1 hour 20 min
Servings
16 servings (4 quarts)
From the Recipe Creator:
I got this hamburger stew recipe from a woman at our church, Lois Henry, when I needed a way to use up our bounty of home-canned tomatoes. My husband loves it, and I like that it's easy to warm up for a carefree dinner in the winter months. —Marcia Clay, Truman, Minnesota
Nutrition Facts:
1 cup: 191 calories, 7g fat (3g saturated fat), 35mg cholesterol, 689mg sodium, 21g carbohydrate (8g sugars, 2g fiber), 12g protein.
15/31
Apple Chicken Stew
Total Time
3 hours 35 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
My husband and I enjoy visiting the apple orchards in nearby Nebraska City. We always make sure to buy extra cider to use in this sensational slow-cooked stew. —Carol Mathias, Lincoln, Nebraska
Nutrition Facts:
1 cup: 284 calories, 6g fat (1g saturated fat), 63mg cholesterol, 533mg sodium, 31g carbohydrate (9g sugars, 4g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.
16/31
Homemade Apple Cider Beef Stew
Total Time
2 hours 15 min
Servings
8 servings
From the Recipe Creator:
It's especially nice to use this recipe in fall, when the weather gets crisp and the local apple orchards start selling fresh apple cider. This entree's subtle sweetness is a welcome change from other savory stews. We enjoy it with biscuits and slices of apple and cheddar cheese. —Joyce Glaesemann, Lincoln, Nebraska
Nutrition Facts:
1 cup: 330 calories, 12g fat (3g saturated fat), 72mg cholesterol, 628mg sodium, 31g carbohydrate (14g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable.
17/31
Sweet-and-Sour Beef Stew
Total Time
8 hours 25 min
Servings
8 servings
From the Recipe Creator:
This chunky meal in a bowl makes terrific use of nutrient-packed vegetables. It has a deliciously sweet and tangy taste. —Frances Conklin, Cottonwood, Idaho
Nutrition Facts:
1 cup: 290 calories, 7g fat (2g saturated fat), 64mg cholesterol, 465mg sodium, 29g carbohydrate (17g sugars, 3g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 starch, 1/2 fat.
18/31
Southwest Turkey Stew
Total Time
5 hours 15 min
Servings
6 servings
From the Recipe Creator:
I prefer main dishes that let me stay on my diet but still eat what the rest of the family eats. My husband and our young children think this diet-friendly stew is a hit. —Stephanie Wilson of Helix, Oregon
Nutrition Facts:
1-1/4 cups: 238 calories, 4g fat (1g saturated fat), 65mg cholesterol, 837mg sodium, 17g carbohydrate (7g sugars, 5g fiber), 33g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable, 1/2 starch.
19/31
Vermicelli Beef Stew
Total Time
8 hours 50 min
Servings
8 servings (2 qt.)
From the Recipe Creator:
I love to try new recipes for my husband and me, and also when we entertain friends and relatives. This stew is a little different from most because of the vermicelli.—Sharon Delaney-Chronis, South Milwaukee, Wisconsin
Nutrition Facts:
1 cup: 294 calories, 10g fat (3g saturated fat), 55mg cholesterol, 455mg sodium, 28g carbohydrate (5g sugars, 5g fiber), 22g protein. Diabetic Exchanges: 2 vegetable, 2 lean meat, 1 starch, 1 fat.
20/31
Lamb Stew
Total Time
1 hour 20 min
Servings
6 servings
From the Recipe Creator:
This is a delicious, nourishing and economical dish. The flavor improves if you make the stew the day before you serve it. —Margery Richmond, Fort Collins, Colorado
Nutrition Facts:
1-1/4 cups: 360 calories, 13g fat (4g saturated fat), 79mg cholesterol, 721mg sodium, 34g carbohydrate (6g sugars, 4g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 2 fat.
21/31
Chicken Stew
Total Time
4 hours 40 min
Servings
10 servings
Nutrition Facts:
1 cup: 180 calories, 2g fat (1g saturated fat), 50mg cholesterol, 280mg sodium, 18g carbohydrate (4g sugars, 2g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1/2 starch.
22/31
23/31
Chicken Stew
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
It's been 20 years now since I adapted this from a recipe for beef stew. We like it so much that, in all that time, I have never changed any ingredients or amounts - unless it was to double them! Our home's on a river, and my husband, our three boys and I enjoy camping and boating. — Valerie Jordan, Kingmont, West Virginia
Nutrition Facts:
1-1/2 cups: 275 calories, 9g fat (4g saturated fat), 78mg cholesterol, 524mg sodium, 23g carbohydrate (5g sugars, 3g fiber), 26g protein.
24/31
Caribbean Chicken Stew
Total Time
6 hours 25 min
Servings
8 servings
From the Recipe Creator:
I lived with a family from the West Indies for a while and enjoyed watching them cook. I lightened up this Caribbean chicken stew by leaving out the oil and sugar, removing the skin from the chicken and using chicken sausage. It's just as good. —Joanne Iovino, Kings Park, New York
Nutrition Facts:
1 serving: 309 calories, 14g fat (4g saturated fat), 131mg cholesterol, 666mg sodium, 9g carbohydrate (6g sugars, 1g fiber), 35g protein. Diabetic Exchanges: 5 lean meat, 1/2 starch.
25/31
Hearty Beef & Sweet Potato Stew
Total Time
2 hours 40 min
Servings
8 servings (2-1/2 quarts)
From the Recipe Creator:
I have fond memories of growing up in an Irish-Italian family and learning to cook from my grandparents. Beefy stew reminds me of their precious contributions. —Renee Murphy, Smithtown, New York
Nutrition Facts:
1-1/4 cups: 352 calories, 14g fat (4g saturated fat), 57mg cholesterol, 581mg sodium, 36g carbohydrate (14g sugars, 6g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 3 vegetable, 1 starch, 1 fat.
26/31
Lentil Pepperoni Stew
Total Time
1 hour 15 min
Servings
6 servings (2-1/4 quarts)
From the Recipe Creator:
Turkey pepperoni nicely spices this thick lentil stew with rich tomato broth. This is a stick-to-your-ribs mainstay at our house. Diane Hixon of Niceville, Florida.
Nutrition Facts:
1-1/2 cups: 261 calories, 3g fat (1g saturated fat), 23mg cholesterol, 681mg sodium, 41g carbohydrate (6g sugars, 7g fiber), 20g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1 lean meat.
27/31
Pork Stew
Total Time
5 hours 15 min
Servings
8 servings (2 quart)
From the Recipe Creator:
Try this comforting stew that's easy to put together, but it tastes like you've been working hard in the kitchen all day. It's even better served over polenta, egg noodles or mashed potatoes. —Nancy Elliot, Houston, Texas
Nutrition Facts:
1 cup (calculated without potatoes): 177 calories, 4g fat (1g saturated fat), 64mg cholesterol, 698mg sodium, 9g carbohydrate (4g sugars, 1g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch.
28/31
African Peanut Stew
Total Time
6 hours 20 min
Servings
8 servings (2-1/2 quarts)
From the Recipe Creator:
Back when I was in college, my mom made an addicting sweet potato and peanut stew. I shared it with friends, and now all of us serve it to our own kids. They all love it, of course. —Alexis Scatchell, Niles, Illinois
Nutrition Facts:
1-1/4 cups: 349 calories, 9g fat (1g saturated fat), 0 cholesterol, 624mg sodium, 60g carbohydrate (23g sugars, 11g fiber), 10g protein.
29/31
Southwestern Chicken & Lima Bean Stew
Total Time
6 hours 20 min
Servings
6 servings
From the Recipe Creator:
I love to have my daughter, son-in-law and grandchildren over for this supper. They make me so happy with their compliments or just by going to fill up their bowls again. It's a good-for-you hit. —Pam Corder, Monroe, Louisiana
Nutrition Facts:
1-1/2 cups: 312 calories, 7g fat (2g saturated fat), 58mg cholesterol, 614mg sodium, 39g carbohydrate (9g sugars, 8g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable.
30/31
Italian Beef Tortellini Stew
Total Time
2 hours 10 min
Servings
6 servings (2-1/4 quarts)
From the Recipe Creator:
This is my first completely original recipe—and it turned out to be awesome! It’s a hefty, rich stew, full of veggies, tender beef, a splash of red wine and simply wonderful flavors. —Tammy Munyon, Wichita, Kansas
Nutrition Facts:
1-1/2 cups: 416 calories, 16g fat (5g saturated fat), 68mg cholesterol, 642mg sodium, 43g carbohydrate (6g sugars, 7g fiber), 26g protein. Diabetic Exchanges: 3 starch, 2 lean meat, 1-1/2 fat.
31/31
Pumpkin Harvest Beef Stew
Total Time
6 hours 55 min
Servings
6 servings
From the Recipe Creator:
By the time the stew is done simmering and a batch of bread finishes baking, the house smells absolutely wonderful. —Marcia O'Neil, Cedar Crest, New Mexico
Nutrition Facts:
1-2/3 cups: 258 calories, 6g fat (1g saturated fat), 67mg cholesterol, 479mg sodium, 21g carbohydrate (6g sugars, 4g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1/2 fat.
