14 Healthy Soup & Stew Recipes To Make Tonight
By Nutritional Weight and Wellness Staff
February 15, 2026
It’s still a little chilly out, and many of us are leaning hard on soups and stews to get dinner on the table without a lot of fuss. A warm bowl can be such an easy way to tuck in quality protein, fiber-rich veggies, and satisfying healthy fats — all in one pot, with leftovers ready for tomorrow. Here are some of our favorite real-food recipes from the Weight & Wellness kitchen to keep you cozy a little longer.
Cozy, Classic Soups
1. Hamburger Soup Recipe
If you grew up on hamburger hotdish, this one will feel familiar — just in a bowl. Made with ground beef, chicken broth, tomatoes, carrots and other vegetables, this soup is a full meal that’s “Gluten free and dairy free” and makes six servings.
Get the Recipe: Hamburger Soup Recipe
2. Chicken Wild Rice Soup Recipe
This is classic Minnesota comfort food, upgraded. It starts with onion, celery, carrots and garlic, plus chicken breast and cooked wild rice, all simmered in chicken broth with the option to finish with cream or full-fat coconut milk for a dairy-free twist.
Get the Recipe: Chicken Wild Rice Soup Recipe
3. Bone-Building Chicken Wild Rice Soup Recipe
For extra nourishment, this version builds from scratch with a long-simmered stock, plus herbs and vegetables, slow-cooked to pull minerals from the bones. The finished soup is gluten free and dairy free and designed to support bone health.
Get the Recipe: Bone-Building Chicken Wild Rice Soup Recipe
4. Pot Pie Soup Recipe
All the flavors of a creamy chicken or turkey pot pie, without the crust. This one uses butter or avocado oil, onion, garlic, chicken broth, cream or coconut milk, and plenty of vegetables like broccoli, green beans and peas for a truly hearty bowl.
Get the Recipe: Pot Pie Soup Recipe
5. Pumpkin & Root Vegetable Soup Recipe
This soup layers sautéed onion, garlic, ginger, jalapeño, red bell pepper, celery and a mix of root vegetables with pumpkin puree, pumpkin pie spice, broth and either coconut milk or cream. It’s gluten free and served by the cup, making it a great side or lighter main.
Get the Recipe: Pumpkin & Root Vegetable Soup Recipe
6. Salmon Chowder Recipe
For something rich and coastal, this chowder combines onion, celery, potatoes, salmon, green beans and corn simmered in chicken broth, then finished with milk or half & half and topped with fresh parsley or dill. It makes four servings and is gluten free.
Get the Recipe: Salmon Chowder Recipe
7. White Chicken Chili Recipe
This one is a slow-cooker favorite: chicken breast or ground chicken with onions, peppers and spices, all finished with sour cream or coconut milk for a dairy-free option. Bonus...it’s gluten free.
Get the Recipe: White Chicken Chili Recipe
8. Pumpkin Chili Recipe
Here, ground beef and turkey (or chicken) simmer with pumpkin puree, tomatoes, broth and warm spices like chili powder and paprika. The recipe makes 6 servings, is gluten free and dairy free, and is perfect for batch cooking and freezing.
Get the Recipe: Pumpkin Chili Recipe
9. BBQ Chili Recipe
A fun twist on traditional chili, this one layers onion, celery, carrots, garlic, cumin and chili powder with butternut squash or sweet potato, tomato paste and a bit of BBQ sauce. It’s also gluten free and dairy free and makes ten servings — ideal for feeding a crowd or stocking your freezer.
Get the Recipe: BBQ Chili Recipe
10. Chili Recipe
If you like a classic, this recipe uses ground beef or turkey, onion, green pepper, garlic, chili powder, cumin, oregano, tomatoes and beans, with optional sour cream on top. It’s written to make 6 servings as a meal or 12 snack-sized portions and is gluten free and dairy free when toppings are adjusted.
Get the Recipe: Chili Recipe
11. Spicy Coconut Stew Recipe
This stew brings together onion, peppers, garlic, ginger and Thai green curry paste with sweet potatoes, chicken broth or bone broth, coconut milk and cooked chicken, served over brown rice. It’s gluten free and dairy free and can be adjusted as mild or spicy as you like.
Get the Recipe: Spicy Coconut Stew Recipe
12. Turkey Quinoa Stew Recipe
A great way to use ground turkey, this stew starts by toasting quinoa, then browning turkey with leeks, carrots and spices like oregano, basil and chili powder, simmered in broth and finished with green beans and a splash of Bragg® Liquid Aminos and lime. It’s gluten free and dairy free and makes six servings.
Get the Recipe: Turkey Quinoa Stew Recipe
13. Greek Style Lamb Stew Recipe
For something a little different, this stew features lamb cubes browned in olive oil with red onion and garlic, simmered with white wine and water, then finished with carrots, baby spinach, fresh dill or parsley, artichokes and olives. The lemon-egg finish thickens and brightens the stew. 8 servings. Gluten-free and dairy free.
Get the Recipe: Greek Style Lamb Stew Recipe
14. Stewed Apples with Coconut Butter Recipe
If you like ending the meal with something warm and comforting this recipe is a simple option. It uses organic apples, fresh ginger, cinnamon, vanilla and water, cooked until tender and topped with coconut butter for a dessert that’s gluten free and dairy free.
Get the Recipe: Stewed Apples with Coconut Butter Recipe
On the next chilly evening when you’re not sure what to make, pick one of these real-food soups, chilis or stews, and let the pot do the work for you. Each recipe is built around quality protein, colorful vegetables and natural fats to keep you satisfied, cozy and well-nourished — no complicated plans or perfection required.
