Mmmm, stew. Like soup but usually more hearty, a bowl of stew can be comforting, filling, energizing, and fat-blasting. But that's only when you simmer up the right stuff; too many stew recipes are often packed with calories, sodium, and fat that don't exactly align with your body goals. So, we pulled together the pots that will melt belly flab, calm your appetite, and boost your nutrient intake. Scroll below for effortless weight loss and meal prep, and then keep the smart choices going with these 20 Fierce Flatbread Recipes.
PUMPKIN STEW WITH LENTILS AND CHICKPEAS
Nutrition (per 1 cup serving): 200 calories, 6.1 g fat (1 g saturated), 41 mg sodium, 29.7 g carbs, 11 g fiber, 6.2 g sugar, 8.8 g protein
You may think of whole pumpkins as a once-a-year purchase for carving a jack-o-lantern, but they're actually a belly-shrinking superfood you don't want to underestimate. In fact, according to research conducted by Taiwanese researchers, the squash can reduce muscle fatigue by decreasing the production of lactic acid (AKA less time spent recovering and more time spent scorching calories). Not to mention, with more fiber and protein than sugar, it's a natural appetite suppressant. And if you're already feeling pasty, the carotenoids in its orangey flesh will leave you with a radiant sun-kissed complexion. The best part? You can reap all of the benefits with just one bowl of this mouthwatering autumn stew! For more ways to incorporate the gourd into your diet, check out these 20 Healthy Pumpkin Recipes for Weight Loss.
Get the recipe from Give Recipe.
Nutrition (per 1 cup serving): 267 calories, 5.2 g fat (2.1 g saturated), 318 mg sodium, 34.6 g carbs, 7.4 g fiber, 4.4 g sugar, 21.7 g protein
Taco Tuesday and fall combine to create an absolutely epic meal—and it's right on track with your body goals. Two hundred calories never tasted so good.
Get the recipe from Taco Stew.
CHICKEN BARLEY STEW
Nutrition (per 2 cup serving): 349 calories, 8.8 g fat (2.3 g saturated), 466 mg sodium, 32 g carbs, 6.5 g fiber, 3.5 g sugar, 33.8 g protein
Barley is one of those high fiber foods that plays a key role in appetite control. According to Lisa Moskovitz, RD, CDN, the wholesome grain "contains a whopping six grams of belly-filling, mostly-soluble fiber that has been linked to lowered cholesterol, decreased blood sugars and increased satiety." And soluble fiber helps regulate digestion (and belly bloat) because it's a natural bulking agent. Did we mention this recipe has 33.8 grams of calorie-scorching protein?
Get the recipe from Aberdeen's Kitchen.
BRAZILIAN BLACK BEAN STEW
Nutrition (per 1 cup serving ): 329 calories, 6.1 g fat (1 g saturated), 24 mg sodium, 57.6 g carbs, 12 g fiber, 11.6 g sugar, 15 g protein
This Brazilian stew is brimming with disease-fighting phytonutrients, flat belly fiber, and minerals like iron, phosphorus, calcium, and magnesium—and it's all thanks to black beans. It turns out that they truly are magical!
Get the recipe from Foodie With Family.
BEEF STEW WITH ZUCCHINI NOODLES
Nutrition (per 2 cup serving): 180 calories, 4.2 g fat (1.6 g saturated), 199 mg sodium, 14.3 g carbs, 3.8 g fiber, 7.7 g sugar, 24 g protein
You're probably wondering how two cups of this stew come in at under 200 calories; at first, we wondered the same. However, the zucchini noodles are wicked low in calories, fat, and carbs, all while being a dietary blessing (especially if you're on a quest for rapid weight loss. P.S. One serving of this stew knocks out 107 percent of your daily recommendation for vitamin A, a nutrient that protects your vision, bone health, immunity, and more!
Get the recipe from Inspiralized.
MIDDLE EASTERN CHICKPEA AND CAULIFLOWER STEW
Nutrition (per 1 cup serving): 420 calories, 11.8 g fat (2.3 g saturated), 231 mg sodium, 66.8 g carbs, 12 g fiber, 14.2 g sugar, 13.7 g protein
Cumin derives from the middle east but is used globally to aid digestion, treat acne, fight cancer, boost immunity, cure insomnia, and more. In this dish, it's combined with a plethora of superfoods like sweet potatoes, cauliflower, chickpeas, and couscous, making it very nutritionally dense. The calories are higher here than other options, but don't let that deter you. As long as you adhere to the serving size, it's worth every nutritious bite.
Get the recipe from Katie at the Kitchen Door.
SLOW COOKER SEAFOOD STEW
Nutrition (per 2 cup serving): 202 calories, 0 g fat (0 g saturated), 521 mg sodium, 24.4 g carbs, 5.3 g fiber, 7.8 g sugar, 25.3 g protein (calculated with low sodium broth)
Not only does this recipe contain scallops, which the Journal of Food Science found to have significant anti-obesity effects, but it's also packed with the alpha of
protein-dense foods—shrimp. Just make sure to opt for low sodium broth and hydrate to counteract the salt intake. While it is an essential mineral, too much can cause water retention and prolong weight loss.
Get the recipe from I Heart Nap Time.
SLOW COOKER HEALTHY CHICKEN POT PIE STEW
Nutrition (per 2 cup serving): 314 calories, 9.1 g fat (2.7 g saturated), 225 mg sodium, 17.3 g carbs, 3.5 g fiber, 7.3 g sugar, 38.4 g protein
Chicken pot pie without the empty carbs yet a ton of protein?! Talk about foodie heaven. And if consumed regularly, protein can maximize metabolic activity and weight loss. You're welcome.
Get the recipe from Center Cut Cook.
BUTTERNUT SQUASH WHITE BEAN KALE STEW
Nutrition (per 1 cup serving): 293 calories, 3 g fat (0 g saturated), 149 mg sodium, 51.8 g carbs, 19.1 g fiber, 4.5 g sugar, 17.4 g protein
From kale, garlic, rosemary, and butternut squash to cannellini beans, we're not even sure where to start. This meatless, dairy-free stew is overflowing with wholesome, slimming ingredients. Not to mention it's got 19 grams of filling fiber; that's 76 percent of the USDA's daily recommendation for women and 50 percent for men!
Get the recipe from Table For Two Blog.
30-MINUTE MEXICAN AND QUINOA STEW
Nutrition (per 2 cup serving): 463 calories, 2 g fat (0 g saturated), 407 mg sodium, 20.1 g carbs, 4.1 g fiber, 5.3 g sugar, 28.9 g protein
According to the Inca Empire, quinoa is the chisoya mama or "mother of all grains." While this early 16th century civilization may not have known it was the only grain that contains all nine essential amino acids (making it a complete protein), they did know it was the creme de la creme. Transport your taste buds south with this one.
Get the recipe from Chew Out Loud.
SLOW COOKER TUSCAN CHICKEN STEW
Nutrition (per 1 cup serving): 280 calories, 11 g fat (3 g saturated), 352 mg sodium, 19 g carbs, 3 g fiber, 5 g sugar, 28 g protein
Along with a surplus of superfoods, this recipe sneaks in a little booze (AKA white wine). While the vino won't get you drunk, it could help your weight loss efforts, according to research; one study even found that the white wine's phenols have a higher antioxidant count than the ones found in red.
Get the recipe from Sweet Peas and Saffron.
SLOW COOKER PEASANT STEW
Nutrition (per 2 cup serving): 484 calories, 7.5 g fat (1.8 g saturated), 76 mg sodium, 62.4 g carbs, 15.6 g fiber, 4.2 g sugar, 42 g protein (calculated with light sour cream)
While the definition and ingredients vary from cook to cook and country to country, peasant stew seems to be more of a fridge dump. You can dress it up or dress it down, but more often than not, it's made with whatever is leftover in the fridge—or cabinet, in this recipe's case. Kidney beans, pinto beans, onion, tomato, chicken thighs, cumin, salt, and pepper are thrown into one pot, cooked for 3-4 hours and served with fresh cilantro and sour cream. We dig it.
Get the recipe from Some The Wiser.
HARVEST STEW WITH SMOKED SAUSAGE
Nutrition (per 2 cup serving): 331 calories, 12.9 g fat (4 g saturated), 401 mg sodium, 40.9 g carbs, 8 g fiber, 6 g sugar, 14.2 g protein
Although there are mixed reviews on pork consumption, going through life without having the occasional smoked sausage isn't much of a life at all. Opt for brands that are void of sketchy additives and have no more than 160 calories, 11 grams of fat, and 600 milligrams of sodium per serving.
Get the recipe from The Cozy Apron.
TUNISIAN CHICKPEA STEW
Nutrition (per 1 cup serving): 375 calories, 9.2 g fat (1.1 g saturated), 68 mg sodium, 54.5 g carbs, 15.2 g fiber, 10.7 g sugar, 17 g protein
This gut-friendly stew is topped with a calorie scorching harissa paste, made with olive oil, vinegar, cumin, smoked paprika, cayenne powder, salt, and garlic. One serving of this dish will have you lighter and leaner in no time!
Get the recipe from Feasting at Home.
YAM BEEF STEW WITH CARAMELIZED ONIONS AND PINE NUTS
Nutrition (per 1 cup serving): 297 calories, 13.7 g fat (6.2 g saturated), 165 mg sodium, 20 g carbs, 3.3 g fiber, 2.5 g sugar, 23.8 g protein
Consuming a bowl of this beef stew just might help you eat less overall—thanks to pine nuts' appetite suppressing effect: A study presented at the American Chemical Society demonstrated that pinolenic acid (an unsaturated fatty acid solely found in pine nuts and its oil) reduced the appetites of overweight women, enabling them to reduce food intake by a whopping 37 percent! For more ways to eat yourself thin, check out these 26 Foods That Melt Love Handles.
Get the recipe from Eat Drink Paleo.
LENTIL AND SWEET POTATO STEW
Nutrition (per 1 cup serving): 231 calories, 2.4 g fat (0 g saturated), 201 mg sodium, 38.3 g carbs, 15.6 g fiber, 3.5 g sugar, 11.3 g protein (calculated with 4 cups low sodium broth and 2 cups water)
Cancer-battling, gut-friendly, energy-boosting, heart-healthy, and belly-shrinking—lentils are a dietary force to be reckoned with!
Get the recipe from Eat Yourself Skinny.
SEA BASS WITH CANNELLINI BEAN STEW
Nutrition (per 2 cup serving): 528 calories, 8.9 g fat (2.1 g saturated), 223 mg sodium, 66.9 g carbs, 15.9 g fiber, 10.6 g sugar, 46.7 g protein (calculated without salt and low sodium broth)
Sea bass is a low-cal, high-protein fish that's packed with essential omega-3 fatty acids, B vitamins, and selenium, a mineral needed for heart health and immunity. It's placed atop belly-shrinking cannellini beans, cancer-fighting tomatoes, hydrating-celery, skin-illuminating carrots and inflammation-reducing red onion. However, like salmon, sea bass contains mercury and should be consumed in moderation!
Get the recipe from Feasting At Home.
CLEAN EATING SLOW COOKER BEEF STEW
Nutrition (per 1 cup serving): 234 calories, 6.1 g fat (2.3 g saturated), 367 mg sodium, 12.9 g carbs, 2.2 g fiber, 2.5 g sugar, 30.4 g protein
Last, but not least, this beef stew is the OG, and both "clean eating" and paleo approved. If it isn't broke, don't fix it—but be sure to opt for grass-fed beef, which is naturally leaner and doesn't contain harmful chemicals.
Get the recipe from The Casual Craftlete.