5 Diet-Friendly Recipes For Hearty Soups and Stews

Danielle Omar, RD
by Danielle Omar, RD
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Not only are soups and stews easy to make, but they’re also a great way to sneak in extra veggies and antioxidant-rich spices. Research shows starting your meal with a soup can help fill you up, aiding weight loss. These five recipes show how versatile soups can fit your dietary preferences and contain up to 39 grams of satiating protein per serving. Bonus: They can easily be made ahead of time for meal prep and frozen for a healthy go-to meal.

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5 Diet-Friendly Recipes For Hearty Soups and Stews


Why it Made the Cut:

This recipe is low in sodium and saturated fat, which are key components of the DASH diet. Black beans are a good source of fiber and iron; this soup supplies almost half your daily iron needs in one serving. Plus, you get the bonus of increased iron absorption from the vitamin C in the tomatoes and peppers.


Why it Made the Cut:

This creamy gluten-free soup gets its texture from potatoes and plant-based milk, instead of the usual flour-based thickeners. Cauliflower is a great source of vitamin C and choline, which helps maintain healthy cell membranes, synthesize DNA and keep the nervous system humming.


Why it Made the Cut:

Shrimp is high-protein, low-calorie and a great source of iodine — a nutrient needed for thyroid health. It pairs nicely with avocado, which is an excellent source of heart-healthy fats and fiber.


Why it Made the Cut: 

This simple fisherman’s stew is an excellent way to add more fish to your diet — it can be made with either cod or tilapia, which are both mild white fish. This dish supplies a hearty serving of protein and twice your daily needs for vitamins A and C. It’s also rich in potassium, which prevents muscle cramping.


Why it Made the Cut: 

The white beans in this soup provide satiating protein and fiber. It also contains plenty of vegetables and leafy greens such as spinach, a great source of iron and potassium. This soup requires just nine ingredients, and you can easily mix-and-match with whatever veggies or beans you have on hand.

About the Author

Danielle Omar, RD
Danielle Omar, RD

Danielle is an integrative dietitian, culinary nutritionist, author and consultant, frequently lending her love of creating to high-profile food and nutrition media outlets. She’s a regularly featured blogger and founder of foodconfidence.comwhere she inspires men and women on their journey to become their healthiest self. Connect with her on Instagram and Facebook.


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