25 Healthy Winter Stew Recipes (2024)

FAQs

Is it healthy to eat stew every day? ›

Whether a you're whipping up a broth-based creation or noshing on a bowl of hearty stew, soups offer these five benefits: They're good for you. While some soups can devastate a diet (cream-based varieties can be particularly high in fat and calories), most serve as a great vehicle to meet your daily quota for veggies.

Carrots and other root vegetables, onions, chard, spinach, and lettuce are ideal for stewing while potatoes, leeks, cabbage, and porcini mushrooms are optimal for braising.

The essential ingredients for stew -- meat, vegetables and broth -- are healthy stuff. The problem is that traditional recipes call for massive portions of fatty meats paired with super-salty canned broths. Don't be turned off by recipes that use wine; a large portion of the alcohol and calories cook away.

While stew can be a nutritious meal that includes a variety of ingredients such as vegetables, lean proteins, and whole grains, it is not advisable to rely solely on stew as your only source of nutrition.

The bottom line

However, it's also high in saturated fat, and some processed varieties may be high in sodium and preservatives, which can negatively affect health. Furthermore, several observational studies link red meat consumption to higher risks of heart disease, certain cancers, type 2 diabetes, and death.

Arrowroot powder

It can serve as a paleo-friendly thickener in powdered form that also boosts carbohydrates for energy. Research indicates it may also support your immune system. Add the arrowroot powder one tablespoon at a time once your soup or broth has already cooked until you have the desired thickness.

Turnips are an ideal potato replacement as they have a similar texture. Turnips can be prepared n several different ways, including baking, boiling, roasting, or steaming.

Go for the chuck

The most common beef used for stew is chuck steak, also known as gravy beef or braising steak. Beef chuck comes from the forequarter of the animal consisting of parts of the neck, shoulder blade and upper arm. It is easy to find and it's affordable, making it a great choice for your stew.

Onions, carrots and celery (mirepoix vegetables) are classic for a reason, but don't be afraid to stray and get creative. Try using roasted garlic instead of regular garlic, or caramelize your onions before moving on to the next step. You can also add an incredible depth of flavor by adding dried mushrooms to the mix.

Why must the stew not boil? ›

The secret to great stew is to simmer, not boil, the liquid. Since stews are best made with tougher, less expensive cuts of meat, slow cooking over low heat will allow the liquid to break down the tissue in the meat to tender morsels. Cooking it fast will yield firm tough, chucks of meat.

They're a good source of vitamins, minerals and fiber. As a bonus, potatoes are low in calories, contain no fat or cholesterol, and are sodium-free. They're high in vitamin C and potassium and are a good source of vitamin B6. A medium potato, about 5.5 ounces, contains only 145 calories.

But the liquid itself should not be thick in the same way that gravy is thick. So skip the roux, and don't bother dusting the meat with flour or cornstarch before browning, either, as some recipes will suggest. That will just interfere with getting a good sear on the meat, and gum up the stew with unneeded starch.

But if you really want to change things up, caramelize your onions before adding them to your stew. Caramelized onions bring a rich layer of roasted sweetness that deepens the essence of the stew base.

The flavour base for this stew, referred to as a MIREPOIX in culinary terms, is made up of onion, celery and carrot. The important thing to remember when you add this trio of flavour is to cook these fragrant vegetables until soft and tender without caramelizing them.

“A colorful stew including carrots, mushrooms, potatoes and greens, for example, contains a medley of vitamins, minerals and fiber. Because stews provide so many different ingredients, you can also cut back on meat by adding lots of veggies. This will help you save money and calories.”

Stew is an ideal make-ahead dish. Follow these guidelines to keep stew fresh and ready for reheating: Cover tightly when completely cool and refrigerate up to 3 days. Stew made with fish or shellfish should be refrigerated for no more than 1 day.

If you eat red meat, limit consumption to no more than about three portions per week. Three portions is equivalent to about 350–500g (about 12–18oz) cooked weight. Consume very little, if any, processed meat.

Stews have a hearty texture and mouth watering aroma that brings a cozy ambiance to any table. Plus, these flavor-packed recipes boast at least 15 grams of protein per serving, which can help you stay feeling full for longer, support muscle growth and promote healthy digestion.