25 Cozy Anti-Inflammatory Stews for Cold Winter Nights

When it’s dark by 5 p.m. and cold enough to see your breath, a pot of stew does a lot of work. It warms the kitchen, fills the house with good smells, and gives you leftovers for days. These 25 cozy anti-inflammatory stews are built on the foods that fill eating patterns linked with lower inflammation: vegetables, beans and lentils, whole grains, fish, poultry, olive oil, garlic, herbs, and warming spices like ginger, turmeric, cumin, and paprika.

You’ll find chicken stews, a few lean beef stews, seafood stews, and plenty of vegetarian bean and lentil options from around the world, including Tuscan ribollita, Greek stifado, Brazilian moqueca, and Ethiopian-inspired red lentil stew. To be clear about the label: anti-inflammatory eating is about your overall pattern, not a single bowl. No stew treats arthritis or any other condition. These are simply comforting, whole-food meals that fit that pattern well. The American Heart Association’s Mediterranean diet guidance describes a similar way of eating.

Read this before you start

Equipment. Every recipe was written for a heavy 5- to 7-quart Dutch oven on the stovetop. Most make 6 servings. Many also adapt to a slow cooker (see the FAQ).

Brown first, then simmer. Browning meat and softening onions builds flavor. Scrape up the browned bits from the bottom of the pot when you add liquid.

Simmer gently. Stews should bubble lazily, not boil hard. A gentle simmer keeps meat tender and vegetables intact.

Check proteins. Per the federal safe minimum internal temperature chart, poultry must reach 165°F/74°C and fish 145°F/63°C. Stew beef is safe at 145°F/63°C but needs long, slow cooking to become tender.

Cool and store safely. Divide hot stew into shallow containers and refrigerate within 2 hours. The USDA’s leftovers guidance recommends eating leftovers within 3–4 days or freezing them. Reheat to 165°F/74°C. Most stews here freeze well for up to 3 months; seafood stews are best fresh.

About the nutrition numbers. Estimated nutrition per serving is calculated from the listed ingredients using standard food-composition values, assuming low-sodium broth and no-salt-added canned tomatoes. Brands and swaps change the numbers.

For more cold-weather comfort food, see our anti-inflammatory Instant Pot recipes and anti-inflammatory slow cooker meals.

1. Rosemary Chicken and White Bean Stew

Tender chicken thighs, creamy white beans, carrots, and kale in a rosemary-garlic broth. Simple, filling, and freezer-friendly.

Serves: 6. Time: Prep 15 minutes; cook 45 minutes.

Ingredients

• 2 pounds boneless, skinless chicken thighs, cut into 1½-inch pieces
• 1 teaspoon salt, divided
• 2 tablespoons extra-virgin olive oil
• 1 onion, diced
• 3 carrots, sliced
• 2 celery stalks, sliced
• 4 garlic cloves, minced
• 1 tablespoon chopped fresh rosemary (or 1 teaspoon dried)
• 2 cans (15 ounces each) cannellini beans, drained and rinsed
• 4 cups low-sodium chicken broth
• 1 can (14.5 ounces) no-salt-added diced tomatoes
• 5 cups chopped kale
• 1 tablespoon lemon juice

Instructions

1. Season chicken with ½ teaspoon salt. Brown in oil in a Dutch oven over medium-high heat, 5 minutes. Remove.
2. Add onion, carrots, and celery; cook 6 minutes. Add garlic and rosemary for 30 seconds.
3. Add broth and scrape the bottom. Add beans, tomatoes, chicken, and remaining salt.
4. Simmer partially covered 25–30 minutes, until chicken is tender and 165°F/74°C.
5. Stir in kale for the last 5 minutes. Finish with lemon juice.

Estimated nutrition per serving: 400 calories; 38 g protein; 32 g carbohydrate; 9 g fiber; 13 g fat.

2. Golden Turmeric Chicken and Vegetable Stew

Turmeric, ginger, and a splash of coconut milk give this chicken stew a gorgeous golden color and gentle warmth.

Serves: 6. Time: Prep 15 minutes; cook 40 minutes.

Ingredients

• 2 pounds boneless, skinless chicken thighs, cut into chunks
• 1 teaspoon salt, divided
• 2 tablespoons extra-virgin olive oil
• 1 onion, diced
• 4 garlic cloves, minced
• 2 tablespoons grated fresh ginger
• 2 teaspoons ground turmeric
• 1 teaspoon ground cumin
• ¼ teaspoon black pepper
• 1 pound Yukon gold potatoes, cubed
• 3 carrots, sliced
• 4 cups low-sodium chicken broth
• 1 cup light coconut milk
• 2 cups cauliflower florets
• 3 cups baby spinach
• 1 lime, juiced
• Chopped cilantro

Instructions

1. Season chicken with ½ teaspoon salt and brown in oil 5 minutes. Remove.
2. Cook onion 4 minutes. Add garlic, ginger, turmeric, cumin, and pepper for 1 minute.
3. Add broth, potatoes, carrots, chicken, and remaining salt. Simmer covered 20 minutes.
4. Add cauliflower and coconut milk; simmer 10 minutes until tender and the chicken is 165°F/74°C.
5. Stir in spinach and lime juice. Top with cilantro.

Estimated nutrition per serving: 390 calories; 34 g protein; 27 g carbohydrate; 5 g fiber; 16 g fat.

3. Beef, Sweet Potato, and Kale Stew

A heartier winter stew with lean beef, sweet potatoes, and kale. Smoked paprika and thyme make it deeply savory.

Serves: 6. Time: Prep 20 minutes; cook 2 hours.

Ingredients

• 1½ pounds lean beef chuck, trimmed and cut into 1½-inch cubes
• 1 teaspoon salt, divided
• ½ teaspoon black pepper
• 2 tablespoons extra-virgin olive oil
• 1 onion, diced
• 2 celery stalks, diced
• 4 garlic cloves, minced
• 2 tablespoons tomato paste
• 1 teaspoon smoked paprika
• 1 teaspoon dried thyme
• 5 cups low-sodium beef broth
• 2 medium sweet potatoes, peeled and cut into 1-inch cubes
• 8 ounces mushrooms, quartered
• 4 cups chopped kale
• 1 tablespoon red wine vinegar

Instructions

1. Season beef with ½ teaspoon salt and pepper. Brown in oil in two batches, about 4 minutes each. Remove.
2. Cook onion and celery 5 minutes. Add garlic, tomato paste, paprika, and thyme; cook 1 minute.
3. Add broth and scrape the bottom. Return the beef, cover, and simmer gently 1 hour 15 minutes.
4. Add sweet potatoes, mushrooms, and remaining salt. Simmer 30 minutes, until beef and potatoes are tender.
5. Stir in kale for 5 minutes, then the vinegar.

Estimated nutrition per serving: 360 calories; 30 g protein; 24 g carbohydrate; 4 g fiber; 15 g fat.

4. Lentil and Root Vegetable Stew

Brown lentils with parsnips, carrots, and potatoes. Inexpensive, vegan, and deeply satisfying.

Serves: 6. Time: Prep 15 minutes; cook 45 minutes.

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 onion, diced
• 2 carrots, cut into ½-inch pieces
• 2 parsnips, peeled and cut into ½-inch pieces
• 1 large potato, cubed
• 4 garlic cloves, minced
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon dried thyme
• 1½ cups dry brown lentils, rinsed
• 1 can (14.5 ounces) no-salt-added diced tomatoes
• 7 cups low-sodium vegetable broth
• 1 teaspoon salt
• 4 cups chopped Swiss chard or spinach
• 1 tablespoon balsamic vinegar

Instructions

1. Cook onion, carrots, and parsnips in oil 7 minutes. Add potato, garlic, and spices; cook 1 minute.
2. Add lentils, tomatoes, broth, and salt. Simmer partially covered 30–35 minutes, until lentils and vegetables are tender.
3. Stir in greens until wilted and finish with vinegar.

Estimated nutrition per serving: 330 calories; 16 g protein; 58 g carbohydrate; 15 g fiber; 5 g fat.

5. Moroccan Vegetable and Chickpea Stew

Butternut squash, chickpeas, and tomatoes with cinnamon, cumin, and a touch of harissa. Serve over couscous with a dollop of yogurt.

Serves: 6. Time: Prep 20 minutes; cook 35 minutes.

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 onion, diced
• 3 garlic cloves, minced
• 1 tablespoon grated fresh ginger
• 2 teaspoons ground cumin
• 1 teaspoon ground cinnamon
• 1 teaspoon ground turmeric
• 1–2 teaspoons harissa paste
• 4 cups cubed butternut squash
• 2 carrots, sliced
• 2 cans (15 ounces each) chickpeas, drained and rinsed
• 1 can (28 ounces) no-salt-added diced tomatoes
• 3 cups low-sodium vegetable broth
• 1 teaspoon salt
• 1 medium zucchini, diced
• ¼ cup chopped cilantro
• To serve: whole-wheat couscous and plain Greek yogurt

Instructions

1. Cook onion in oil 5 minutes. Add garlic, ginger, spices, and harissa for 1 minute.
2. Add squash, carrots, chickpeas, tomatoes, broth, and salt. Simmer covered 20 minutes.
3. Add zucchini and simmer 8–10 minutes more.
4. Top with cilantro and serve over couscous with yogurt.

Estimated nutrition per serving (stew only): 290 calories; 11 g protein; 50 g carbohydrate; 13 g fiber; 7 g fat.

6. Cioppino-Style Seafood Stew

San Francisco’s famous fisherman’s stew in a simplified home version: a garlicky tomato-wine broth with cod, shrimp, and mussels.

Serves: 6. Time: Prep 20 minutes; cook 35 minutes.

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 onion, diced
• 1 fennel bulb, thinly sliced
• 5 garlic cloves, minced
• ¼ teaspoon crushed red pepper flakes
• 1 teaspoon dried oregano
• 2 tablespoons tomato paste
• 1 cup dry white wine or low-sodium seafood stock
• 1 can (28 ounces) no-salt-added crushed tomatoes
• 3 cups low-sodium seafood or vegetable stock
• ½ teaspoon salt
• 1 pound cod or halibut, cut into 2-inch pieces
• 12 ounces large shrimp, peeled and deveined
• 1 pound mussels, scrubbed (discard cracked or open ones that don’t close)
• ¼ cup chopped parsley
• Whole-grain bread, for serving

Instructions

1. Cook onion and fennel in oil 6 minutes. Add garlic, red pepper, oregano, and tomato paste for 1 minute.
2. Add wine and simmer 2 minutes. Add tomatoes, stock, and salt. Simmer 20 minutes.
3. Add the fish and mussels, cover, and simmer 4 minutes. Add shrimp, cover, and cook 3–4 minutes more, until mussels open, shrimp are opaque, and fish reaches 145°F/63°C. Discard any unopened mussels.
4. Top with parsley and serve with bread.

Estimated nutrition per serving: 290 calories; 38 g protein; 17 g carbohydrate; 4 g fiber; 7 g fat.

7. Ginger Chicken and Butternut Squash Stew

Sweet squash, warm ginger, and chicken thighs in a lightly spiced broth with chickpeas for extra fiber.

Serves: 6. Time: Prep 15 minutes; cook 35 minutes.

Ingredients

• 1½ pounds boneless, skinless chicken thighs, cut into chunks
• 1 teaspoon salt, divided
• 2 tablespoons extra-virgin olive oil
• 1 onion, diced
• 3 tablespoons grated fresh ginger
• 3 garlic cloves, minced
• 1 teaspoon ground coriander
• ½ teaspoon ground cinnamon
• 4 cups cubed butternut squash
• 1 can (15 ounces) chickpeas, drained and rinsed
• 4 cups low-sodium chicken broth
• 3 cups baby spinach
• 2 tablespoons lemon juice

Instructions

1. Brown chicken seasoned with ½ teaspoon salt in oil, 5 minutes. Remove.
2. Cook onion 4 minutes. Add ginger, garlic, and spices for 1 minute.
3. Add squash, chickpeas, broth, chicken, and remaining salt. Simmer partially covered 20–25 minutes, until squash is tender and chicken reaches 165°F/74°C.
4. Mash a few squash pieces to thicken. Stir in spinach and lemon juice.

Estimated nutrition per serving: 340 calories; 29 g protein; 28 g carbohydrate; 7 g fiber; 12 g fat.

8. Black Bean and Sweet Potato Stew

A smoky, slightly spicy vegetarian stew. Top with avocado, yogurt, and lime for contrast.

Serves: 6. Time: Prep 15 minutes; cook 30 minutes.

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 onion, diced
• 1 red bell pepper, diced
• 4 garlic cloves, minced
• 1 tablespoon chili powder
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 2 medium sweet potatoes, peeled and cubed
• 3 cans (15 ounces each) black beans, drained and rinsed
• 1 can (14.5 ounces) no-salt-added fire-roasted tomatoes
• 4 cups low-sodium vegetable broth
• 1 teaspoon salt
• 1 cup frozen corn
• 1 lime, juiced
• Toppings: avocado, plain Greek yogurt, cilantro

Instructions

1. Cook onion and pepper in oil 5 minutes. Add garlic and spices for 1 minute.
2. Add sweet potatoes, beans, tomatoes, broth, and salt. Simmer 20 minutes.
3. Add corn and simmer 5 minutes. Mash some beans to thicken. Stir in lime juice and serve with toppings.

Estimated nutrition per serving (without toppings): 330 calories; 14 g protein; 58 g carbohydrate; 17 g fiber; 5 g fat.

9. Tuscan Ribollita

Ribollita means reboiled: a thick Tuscan bread-and-bean stew that was traditionally made from leftover minestrone. Day-old whole-grain bread melts into the broth.

Serves: 6. Time: Prep 20 minutes; cook 45 minutes.

Ingredients

• 3 tablespoons extra-virgin olive oil, plus more for serving
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 4 garlic cloves, minced
• ¼ teaspoon crushed red pepper flakes
• 1 teaspoon dried thyme
• 1 can (14.5 ounces) no-salt-added diced tomatoes
• 2 cans (15 ounces each) cannellini beans, drained and rinsed
• 6 cups low-sodium vegetable broth
• 1 bunch lacinato kale, chopped
• 2 cups chopped savoy cabbage
• 1 teaspoon salt
• 4 cups cubed day-old whole-grain bread
• Grated Parmesan, for serving

Instructions

1. Cook onion, carrots, and celery in oil 8 minutes. Add garlic, red pepper, and thyme for 30 seconds.
2. Add tomatoes, beans, broth, kale, cabbage, and salt. Simmer partially covered 30 minutes.
3. Stir in the bread and simmer 10 minutes more, stirring, until it breaks down and the stew is very thick.
4. Serve with a drizzle of olive oil and Parmesan.

Estimated nutrition per serving: 340 calories; 15 g protein; 50 g carbohydrate; 13 g fiber; 10 g fat.

10. Paprika Chicken Stew with Yogurt

Inspired by Hungarian chicken paprikash, made lighter with Greek yogurt instead of sour cream.

Serves: 6. Time: Prep 15 minutes; cook 40 minutes.

Ingredients

• 2 pounds boneless, skinless chicken thighs, cut into chunks
• 1 teaspoon salt, divided
• 2 tablespoons extra-virgin olive oil
• 2 onions, sliced
• 2 red bell peppers, sliced
• 3 garlic cloves, minced
• 2 tablespoons sweet Hungarian paprika
• 1 teaspoon smoked paprika
• 2 tablespoons tomato paste
• 3 cups low-sodium chicken broth
• ¾ cup plain Greek yogurt, at room temperature
• 2 tablespoons chopped fresh parsley
• To serve: whole-wheat egg noodles or brown rice

Instructions

1. Brown chicken seasoned with ½ teaspoon salt in oil, 5 minutes. Remove.
2. Cook onions and peppers 8 minutes, until soft. Add garlic, both paprikas, and tomato paste for 1 minute (don’t let paprika scorch).
3. Add broth and scrape the bottom. Return chicken and remaining salt. Simmer covered 25 minutes, until chicken reaches 165°F/74°C.
4. Turn off the heat. Stir a ladle of hot broth into the yogurt, then stir the mixture into the pot. Do not boil after adding yogurt.
5. Top with parsley and serve over noodles.

Estimated nutrition per serving (stew only): 330 calories; 36 g protein; 12 g carbohydrate; 3 g fiber; 15 g fat.

11. Turkey and Wild Rice Stew

A creamy-tasting stew thickened with a little flour and milk, using wild rice for a nutty chew. Great for leftover holiday turkey too.

Serves: 6. Time: Prep 15 minutes; cook 55 minutes.

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 8 ounces mushrooms, sliced
• 3 garlic cloves, minced
• 1 teaspoon dried thyme
• ½ teaspoon dried sage
• ¾ cup wild rice blend, rinsed
• 6 cups low-sodium chicken broth
• 1 teaspoon salt
• 3 cups diced cooked turkey breast (or 1½ pounds raw turkey breast, cubed)
• 3 tablespoons whole-wheat flour
• 1 cup 2% milk
• 2 cups baby spinach

Instructions

1. Cook onion, carrots, celery, and mushrooms in oil 8 minutes. Add garlic and herbs for 30 seconds.
2. Add wild rice, broth, and salt. Simmer covered 40–45 minutes, until the rice is tender. (If using raw turkey, add it for the last 15 minutes and cook to 165°F/74°C.)
3. Whisk flour into the milk until smooth. Stir into the pot with the cooked turkey and simmer 5 minutes, until thickened.
4. Stir in spinach until wilted.

Estimated nutrition per serving: 320 calories; 31 g protein; 32 g carbohydrate; 4 g fiber; 7 g fat.

12. Coconut Red Lentil Stew

Red lentils melt into a thick, creamy stew with coconut milk, tomatoes, ginger, and curry spices. Vegan and ready in about 35 minutes.

Serves: 6. Time: Prep 10 minutes; cook 25 minutes.

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 onion, diced
• 4 garlic cloves, minced
• 2 tablespoons grated fresh ginger
• 1 tablespoon mild curry powder
• 1 teaspoon ground turmeric
• 1½ cups dry red lentils, rinsed
• 1 can (14.5 ounces) no-salt-added diced tomatoes
• 1 can (13.5 ounces) light coconut milk
• 4 cups low-sodium vegetable broth
• 1 teaspoon salt
• 5 cups baby spinach
• 1 lime, juiced
• To serve: brown rice and cilantro

Instructions

1. Cook onion in oil 5 minutes. Add garlic, ginger, curry powder, and turmeric for 1 minute.
2. Add lentils, tomatoes, coconut milk, broth, and salt. Simmer 20 minutes, stirring often, until the lentils break down.
3. Stir in spinach and lime juice. Serve over rice with cilantro.

Estimated nutrition per serving (stew only): 300 calories; 15 g protein; 41 g carbohydrate; 8 g fiber; 9 g fat.

13. Greek Beef Stifado

Stifado is a Greek stew of beef braised with lots of small onions, tomato, red wine vinegar, cinnamon, and allspice. It’s sweet, tangy, and fragrant.

Serves: 6. Time: Prep 20 minutes; cook 2 hours.

Ingredients

• 1½ pounds lean beef chuck, trimmed and cut into 1½-inch cubes
• 1 teaspoon salt, divided
• 3 tablespoons extra-virgin olive oil
• 1½ pounds pearl onions, peeled (frozen work well), or 3 onions cut into wedges
• 4 garlic cloves, minced
• 3 tablespoons tomato paste
• ¼ cup red wine vinegar
• 1 can (14.5 ounces) no-salt-added crushed tomatoes
• 2 cups low-sodium beef broth
• 1 cinnamon stick
• 4 whole allspice berries or ¼ teaspoon ground allspice
• 2 bay leaves
• 1 teaspoon dried oregano
• To serve: whole-wheat orzo, brown rice, or roasted potatoes

Instructions

1. Season beef with ½ teaspoon salt. Brown in oil in batches. Remove.
2. Add onions and cook 8 minutes, until lightly browned. Add garlic and tomato paste for 1 minute.
3. Add vinegar and scrape the bottom; simmer 1 minute. Add tomatoes, broth, spices, bay leaves, oregano, remaining salt, and beef.
4. Cover and simmer gently 1½–2 hours, until the beef is very tender. Remove cinnamon, allspice berries, and bay leaves.

Estimated nutrition per serving (stew only): 330 calories; 26 g protein; 20 g carbohydrate; 4 g fiber; 17 g fat.

14. White Bean and Chicken Sausage Cassoulet-Style Stew

A weeknight take on French cassoulet with chicken sausage, white beans, carrots, and a crunchy herb-breadcrumb topping.

Serves: 6. Time: Prep 15 minutes; cook 40 minutes.

Ingredients

• 2 tablespoons extra-virgin olive oil, divided
• 1 pound fully cooked chicken sausage, sliced
• 1 onion, diced
• 3 carrots, diced
• 4 garlic cloves, minced
• 1 teaspoon dried thyme
• 3 cans (15 ounces each) Great Northern beans, drained and rinsed
• 1 can (14.5 ounces) no-salt-added diced tomatoes
• 2 cups low-sodium chicken broth
• ½ cup whole-wheat panko
• 2 tablespoons chopped parsley

Instructions

1. Heat the oven to 400°F. Brown the sausage in 1 tablespoon oil in an oven-safe Dutch oven, 5 minutes.
2. Add onion and carrots; cook 6 minutes. Add garlic and thyme for 30 seconds.
3. Add beans, tomatoes, and broth. Simmer 15 minutes, mashing some beans to thicken.
4. Mix panko, parsley, and remaining oil; sprinkle over the stew. Bake uncovered 15 minutes, until golden.

Estimated nutrition per serving: 400 calories; 26 g protein; 48 g carbohydrate; 13 g fiber; 12 g fat.

15. Mushroom and Barley Stew

Earthy mushrooms and chewy pearl barley make a vegetarian stew with real heft. A little miso deepens the savory flavor.

Serves: 6. Time: Prep 15 minutes; cook 50 minutes.

Ingredients

• 3 tablespoons extra-virgin olive oil
• 1½ pounds mixed mushrooms, sliced
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 4 garlic cloves, minced
• 1 teaspoon dried thyme
• 2 tablespoons tomato paste
• 1 cup pearl barley, rinsed
• 7 cups low-sodium vegetable broth
• 1 tablespoon white miso
• ½ teaspoon salt
• 1 can (15 ounces) cannellini beans, drained and rinsed
• 3 cups chopped kale

Instructions

1. Heat oil in a Dutch oven over medium-high heat. Cook mushrooms 8–10 minutes, until browned and the liquid evaporates.
2. Add onion, carrots, and celery; cook 5 minutes. Add garlic, thyme, and tomato paste for 1 minute.
3. Add barley, broth, and salt. Simmer covered 35–40 minutes, until barley is tender.
4. Whisk miso with a ladle of broth and stir in with the beans and kale. Simmer 5 minutes.

Estimated nutrition per serving: 320 calories; 13 g protein; 52 g carbohydrate; 13 g fiber; 8 g fat.

16. Shrimp and Okra Gumbo-Style Stew

A lighter gumbo with an olive-oil roux, the classic holy trinity of onion, celery, and bell pepper, plus okra and shrimp.

Serves: 6. Time: Prep 20 minutes; cook 45 minutes.

Ingredients

• ¼ cup extra-virgin olive oil
• ⅓ cup whole-wheat or all-purpose flour
• 1 onion, diced
• 1 green bell pepper, diced
• 3 celery stalks, diced
• 4 garlic cloves, minced
• 2 teaspoons salt-free Cajun seasoning
• 1 teaspoon dried thyme
• 1 can (14.5 ounces) no-salt-added diced tomatoes
• 5 cups low-sodium chicken or seafood stock
• 2 cups sliced okra, fresh or frozen
• ¾ teaspoon salt
• 1½ pounds large shrimp, peeled and deveined
• 3 green onions, sliced
• 3 cups cooked brown rice

Instructions

1. Heat oil in a Dutch oven over medium heat. Whisk in flour and cook, stirring constantly, 10–12 minutes, until the roux is the color of peanut butter.
2. Add onion, pepper, and celery (they will sizzle). Cook 5 minutes. Add garlic, Cajun seasoning, and thyme.
3. Slowly whisk in the stock, then add tomatoes, okra, and salt. Simmer 25 minutes.
4. Add shrimp and cook 3–4 minutes, until opaque. Top with green onions and serve over rice.

Estimated nutrition per serving (with ½ cup rice): 350 calories; 28 g protein; 35 g carbohydrate; 5 g fiber; 11 g fat.

17. Brazilian Fish Stew (Moqueca)

A bright Brazilian stew of white fish simmered with peppers, tomatoes, lime, and coconut milk. It comes together in about 30 minutes.

Serves: 6. Time: Prep 15 minutes plus 15 minutes marinating; cook 20 minutes.

Ingredients

• 2 pounds firm white fish (cod, halibut, or snapper), cut into 2-inch pieces
• 3 garlic cloves, minced
• 2 limes, juiced, divided
• 1 teaspoon salt, divided
• 2 tablespoons extra-virgin olive oil
• 1 onion, thinly sliced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 2 tomatoes, sliced
• 1 teaspoon sweet paprika
• 1 can (13.5 ounces) light coconut milk
• ½ cup chopped cilantro
• 3 cups cooked brown rice

Instructions

1. Toss fish with garlic, half the lime juice, and ½ teaspoon salt. Refrigerate 15 minutes.
2. Heat oil in a wide pot. Cook onion and peppers 5 minutes. Add tomatoes and paprika and cook 3 minutes.
3. Nestle the fish into the vegetables. Pour coconut milk over the top and add remaining salt.
4. Cover and simmer gently 8–10 minutes, until the fish reaches 145°F/63°C.
5. Stir in remaining lime juice and cilantro. Serve over rice.

Estimated nutrition per serving (with ½ cup rice): 340 calories; 30 g protein; 30 g carbohydrate; 3 g fiber; 10 g fat.

18. Chicken Pozole Verde

A Mexican hominy stew with a tangy tomatillo and green chile broth. Pile on crunchy toppings at the table.

Serves: 6. Time: Prep 20 minutes; cook 40 minutes.

Ingredients

• 1 pound tomatillos, husked and rinsed
• 2 poblano peppers, seeded
• 1 jalapeño, seeded (optional)
• 1 onion, quartered
• 4 garlic cloves
• 1 cup fresh cilantro
• 2 tablespoons extra-virgin olive oil
• 2 pounds boneless, skinless chicken breasts or thighs
• 6 cups low-sodium chicken broth
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 2 cans (15 ounces each) white hominy, drained and rinsed
• Toppings: shredded cabbage, sliced radishes, avocado, lime wedges

Instructions

1. Simmer tomatillos, poblanos, jalapeño, onion, and garlic in water 10 minutes, until soft. Drain and blend with cilantro until smooth.
2. Heat oil in a Dutch oven. Add the green sauce and cook 5 minutes, stirring (it will spatter).
3. Add broth, chicken, cumin, oregano, and salt. Simmer 20–25 minutes, until chicken reaches 165°F/74°C. Remove and shred it.
4. Return chicken to the pot with the hominy. Simmer 5 minutes. Serve with toppings.

Estimated nutrition per serving (without toppings): 330 calories; 38 g protein; 25 g carbohydrate; 5 g fiber; 8 g fat.

19. Pumpkin and Chickpea Stew with Sage

Sugar pie pumpkin or butternut squash, chickpeas, and crispy sage in a lightly creamy broth. A great vegetarian holiday main.

Serves: 6. Time: Prep 20 minutes; cook 35 minutes.

Ingredients

• 3 tablespoons extra-virgin olive oil, divided
• 12 fresh sage leaves, plus 1 tablespoon chopped sage
• 1 onion, diced
• 3 garlic cloves, minced
• ½ teaspoon ground nutmeg
• 6 cups cubed pie pumpkin or butternut squash
• 2 cans (15 ounces each) chickpeas, drained and rinsed
• 1 cup canned pure pumpkin
• 5 cups low-sodium vegetable broth
• 1 teaspoon salt
• 4 cups chopped kale
• ⅓ cup grated Parmesan
• 2 tablespoons toasted pumpkin seeds

Instructions

1. Heat 1 tablespoon oil in a Dutch oven. Fry whole sage leaves 30–60 seconds, until crisp. Drain on paper towels.
2. Add remaining oil and onion; cook 5 minutes. Add garlic, chopped sage, and nutmeg for 30 seconds.
3. Add cubed pumpkin, chickpeas, canned pumpkin, broth, and salt. Simmer 25 minutes, until tender.
4. Stir in kale for 5 minutes. Top with Parmesan, crispy sage, and pumpkin seeds.

Estimated nutrition per serving: 310 calories; 13 g protein; 44 g carbohydrate; 13 g fiber; 11 g fat.

20. Ethiopian-Inspired Red Lentil Stew

Misir wat is a spicy Ethiopian red lentil stew made with berbere, a warm spice blend. This mild version uses a modest amount; add more if you like heat.

Serves: 6. Time: Prep 10 minutes; cook 35 minutes.

Ingredients

• 3 tablespoons extra-virgin olive oil
• 2 onions, finely chopped
• 4 garlic cloves, minced
• 1 tablespoon grated fresh ginger
• 1–2 tablespoons berbere spice blend
• 2 tablespoons tomato paste
• 1½ cups dry red lentils, rinsed
• 5 cups low-sodium vegetable broth
• 1 teaspoon salt
• 1 tablespoon lemon juice
• To serve: injera, brown rice, or whole-wheat flatbread; sautéed greens

Instructions

1. Cook onions in oil over medium-low heat 12–15 minutes, until very soft and golden.
2. Add garlic, ginger, berbere, and tomato paste; cook 2 minutes, stirring.
3. Add lentils, broth, and salt. Simmer 20 minutes, stirring often, until the lentils are soft and the stew is thick.
4. Stir in lemon juice. Serve with injera or rice and greens.

Estimated nutrition per serving (stew only): 270 calories; 14 g protein; 38 g carbohydrate; 7 g fiber; 8 g fat.

21. Chicken, Leek, and Potato Stew

Comforting and mild, like chicken pot pie filling without the crust. Leeks add a gentle sweetness.

Serves: 6. Time: Prep 20 minutes; cook 40 minutes.

Ingredients

• 2 pounds boneless, skinless chicken thighs, cut into chunks
• 1 teaspoon salt, divided
• 2 tablespoons extra-virgin olive oil
• 3 leeks, white and light green parts, sliced and washed well
• 2 carrots, sliced
• 2 celery stalks, sliced
• 3 garlic cloves, minced
• 1 teaspoon dried thyme
• 3 tablespoons whole-wheat flour
• 5 cups low-sodium chicken broth
• 1½ pounds Yukon gold potatoes, cubed
• 1 cup frozen peas
• 2 tablespoons chopped fresh dill or parsley
• 1 tablespoon lemon juice

Instructions

1. Brown chicken seasoned with ½ teaspoon salt in oil, 5 minutes. Remove.
2. Cook leeks, carrots, and celery 6 minutes. Add garlic and thyme for 30 seconds.
3. Sprinkle in flour and stir 1 minute. Slowly add broth, scraping the bottom.
4. Add potatoes, chicken, and remaining salt. Simmer partially covered 25 minutes, until potatoes are tender and chicken reaches 165°F/74°C.
5. Stir in peas, herbs, and lemon juice.

Estimated nutrition per serving: 390 calories; 34 g protein; 37 g carbohydrate; 5 g fiber; 12 g fat.

22. Split Pea and Carrot Stew

Split peas cook into a thick, hearty stew without any ham. Smoked paprika adds a hint of smokiness.

Serves: 6. Time: Prep 15 minutes; cook 1 hour.

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 onion, diced
• 4 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 1½ teaspoons smoked paprika
• 1 teaspoon dried thyme
• 2 cups dry green split peas, rinsed and picked over
• 8 cups low-sodium vegetable broth
• 1 bay leaf
• 1 teaspoon salt
• 1 tablespoon lemon juice

Instructions

1. Cook onion, carrots, and celery in oil 7 minutes. Add garlic, paprika, and thyme for 30 seconds.
2. Add split peas, broth, and bay leaf. Simmer partially covered 50–60 minutes, stirring occasionally, until the peas break down.
3. Remove the bay leaf, add salt and lemon juice, and stir well. Add water if too thick; it thickens further as it cools.

Estimated nutrition per serving: 300 calories; 17 g protein; 48 g carbohydrate; 18 g fiber; 5 g fat.

23. Cabbage, White Bean, and Potato Stew

An economical European-style stew. Cabbage becomes silky and sweet as it simmers.

Serves: 6. Time: Prep 15 minutes; cook 40 minutes.

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 onion, diced
• 2 carrots, diced
• 3 garlic cloves, minced
• 1 teaspoon caraway seeds (optional)
• 1 teaspoon sweet paprika
• 1 small head green cabbage, chopped (about 8 cups)
• 1 pound red potatoes, cubed
• 2 cans (15 ounces each) cannellini beans, drained and rinsed
• 1 can (14.5 ounces) no-salt-added diced tomatoes
• 6 cups low-sodium vegetable broth
• 1 teaspoon salt
• 1 tablespoon apple cider vinegar
• 2 tablespoons chopped fresh dill

Instructions

1. Cook onion and carrots in oil 6 minutes. Add garlic, caraway, and paprika for 30 seconds.
2. Add cabbage and cook 5 minutes, stirring, until it starts to wilt.
3. Add potatoes, beans, tomatoes, broth, and salt. Simmer 25–30 minutes, until potatoes are tender.
4. Stir in vinegar and dill.

Estimated nutrition per serving: 290 calories; 12 g protein; 50 g carbohydrate; 13 g fiber; 5 g fat.

24. Portuguese Kale, Potato, and White Bean Stew

Based on caldo verde, the famous Portuguese kale and potato soup, with white beans added for protein. Traditional versions use chouriço; this one uses a little smoked paprika for that flavor.

Serves: 6. Time: Prep 15 minutes; cook 35 minutes.

Ingredients

• 3 tablespoons extra-virgin olive oil, divided
• 8 ounces fully cooked chicken sausage, sliced (optional)
• 1 onion, diced
• 4 garlic cloves, minced
• 1½ teaspoons smoked paprika
• 2 pounds Yukon gold potatoes, peeled and diced
• 7 cups low-sodium chicken or vegetable broth
• 1 teaspoon salt
• 2 cans (15 ounces each) cannellini beans, drained and rinsed
• 1 bunch collard greens or kale, very thinly sliced

Instructions

1. If using sausage, brown it in 1 tablespoon oil and remove.
2. Cook onion in remaining oil 5 minutes. Add garlic and paprika for 30 seconds.
3. Add potatoes, broth, and salt. Simmer 20 minutes, until potatoes are very soft. Mash about half the potatoes in the pot to thicken.
4. Add beans, greens, and sausage. Simmer 5–8 minutes, until greens are tender.

Estimated nutrition per serving (with sausage): 380 calories; 18 g protein; 56 g carbohydrate; 11 g fiber; 10 g fat.

25. Harvest Turkey and Root Vegetable Stew

Lean turkey breast, parsnips, carrots, sweet potato, and herbs. Like a Thanksgiving dinner in a bowl.

Serves: 6. Time: Prep 20 minutes; cook 40 minutes.

Ingredients

• 2 pounds boneless turkey breast, cut into 1½-inch cubes
• 1 teaspoon salt, divided
• 2 tablespoons extra-virgin olive oil
• 1 onion, diced
• 2 celery stalks, sliced
• 3 garlic cloves, minced
• 1 teaspoon dried sage
• 1 teaspoon dried thyme
• 2 tablespoons whole-wheat flour
• 5 cups low-sodium chicken broth
• 2 carrots, cut into 1-inch pieces
• 2 parsnips, cut into 1-inch pieces
• 1 medium sweet potato, peeled and cubed
• 2 cups green beans, cut into 1-inch pieces
• 2 tablespoons chopped parsley

Instructions

1. Brown turkey seasoned with ½ teaspoon salt in oil, 5 minutes. Remove.
2. Cook onion and celery 5 minutes. Add garlic, sage, and thyme for 30 seconds.
3. Stir in flour for 1 minute, then slowly add broth, scraping the bottom.
4. Add carrots, parsnips, sweet potato, turkey, and remaining salt. Simmer partially covered 20 minutes.
5. Add green beans and simmer 8 minutes, until vegetables are tender and turkey reaches 165°F/74°C. Top with parsley.

Estimated nutrition per serving: 340 calories; 41 g protein; 27 g carbohydrate; 6 g fiber; 7 g fat.

Tips for better winter stews

Season in layers. Add some salt when browning, some with the liquid, and taste again at the end. A splash of vinegar or lemon juice brightens a stew that tastes flat.

Thicken naturally. Mash some of the beans, potatoes, or squash against the side of the pot instead of adding cream or extra flour.

Make it ahead. Most stews taste better the next day as the flavors meld. Make them on Sunday for easy weeknight dinners.

Add greens last. Spinach, kale, chard, and herbs should go in during the final minutes so they keep their color and texture.

Frequently asked questions

Can I make these stews in a slow cooker?

Yes, most adapt well. Brown meats and sauté aromatics in a skillet first for the best flavor, then transfer to the slow cooker with the liquid and vegetables. Reduce broth by about a quarter. Cook on LOW 6–8 hours or HIGH 3–4 hours. Add greens, peas, coconut milk, yogurt, and seafood near the end.

Which stews freeze best?

The bean, lentil, chicken, turkey, and beef stews freeze well for up to 3 months. The seafood stews (cioppino, gumbo, moqueca) and the yogurt-finished paprika chicken are best eaten fresh, though you can freeze the paprika stew before adding yogurt.

Which stews are vegetarian or vegan?

The Lentil and Root Vegetable, Moroccan Vegetable and Chickpea, Black Bean and Sweet Potato, Coconut Red Lentil, Ethiopian-Inspired Red Lentil, Split Pea, and Cabbage, White Bean, and Potato stews are vegan. Ribollita, Mushroom and Barley, and Pumpkin and Chickpea are vegetarian (skip the Parmesan to make them vegan).

How do I make stew beef tender?

Use chuck, trim excess fat, brown it well, and simmer it gently (not boiling) for at least 1½ hours. Tough beef usually just needs more time.

Are stews healthy?

They can be very nutritious. Stews built on vegetables, legumes, whole grains, and lean proteins provide fiber, protein, and plenty of vitamins and minerals. Using low-sodium broth and no-salt-added tomatoes keeps sodium in check.

The bottom line on cozy anti-inflammatory stews

Winter stews are one of the easiest ways to eat more vegetables, beans, and whole grains when it’s cold outside. Make a big pot on the weekend, freeze some portions, and you’ll have comforting, nourishing dinners ready all week. If you have a medical condition or follow a prescribed diet, talk with your healthcare provider about which ingredients and portions are right for you.

Sources

• American Heart Association: What is the Mediterranean Diet?
• FoodSafety.gov: Safe Minimum Internal Temperature Chart
• USDA FSIS: Leftovers and Food Safety

This article provides general nutrition and cooking information. It does not diagnose, treat, or cure any disease. Individual needs vary; if you have a medical condition, allergies, are pregnant, or follow a prescribed diet, talk with a qualified healthcare professional.