Add some jazz to meatless Mondays with these plant-based stews that pack protein.
Image Credit: sveta_zarzamora/iStock/GettyImages Once the temperatures drop below 60 degrees, we declare it’s time to start making soups and stews. And even though most traditional stews start with a hunk of meat, the truth is, you can have hearty, delicious and comforting stews without any meat at all.
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Yes, there are tons of vegetarian stews out there that are not only delicious but full of healthful vegetables and legumes that will keep you full for hours. And if you have a hard time getting your recommended servings of vegetables, veggie-based stews are a great way to trick yourself into eating more greens.
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We tapped two registered dietitians to help us find drool-worthy, high-protein vegetable stew recipes with at least 10 grams of the satiating macro.
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1. Moroccan-Inspired Pumpkin and Chickpea Stew
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https://simple-veganista.com
You get nearly 18 grams of satiating fiber in one bowl.
Image Credit: The Simple Veganista
325 calories 16.3 grams of protein
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"Pulses, which include dry beans, lentils, beans and chickpeas are the key to high-protein vegetarian stew," Amy Gorin, RDN, plant-based dietitian and owner of Plant-Based Eats, says. "In fact, pulses are key components of the updated Dietary Guidelines for Americans, which recommend beans, peas, lentils and chickpeas as part of a healthy diet."
Get the Moroccan-Inspired Pumpkin and Chickpea stew recipe and nutrition info from The Simple Veganista. 2. Chipotle Black Bean and Quinoa Stew
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Instead of traditional rice and beans, try this stewed version made with quinoa.
Image Credit: ehaurylik/adobe stock
312 calories 17 grams of protein
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"I love that this recipe has a very low amount of sodium, which is rare for a stew," Gorin says. And since you're starting with dried black beans instead of the canned version, you have more control of the sodium levels and flavor profiles of your stew. To make this a well-balanced meal, try adding a side of your favorite vegetables for a boost of vitamins and minerals.
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Get the Chipotle Black Bean and Quinoa Stew recipe and nutrition info here.
15-Minute Cannellini Bean Stew
Visit Page https://simpleveganblog.com
If you're short on time, you can still enjoy this 15-minute stew that tastes like its been simmering for hours.
Image Credit: Simple Vegan Blog
593 calories 31.8 grams of protein
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This quick and easy stew gets most of its protein content from cannellini beans, Gorin says. And because this recipe uses canned beans, opt for the low-sodium or no-salt-added variety and add salt as needed.
Get the 15-Minute Cannellini Bean Stew recipe and nutrition info from Simple Vegan Blog. 4. Butternut Squash, Chickpea and Lentil Moroccan-Inspired Stew
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https://www.ambitiouskitchen.com
This Moroccan-inspired stew has a whopping 28 grams of fiber per serving.
Image Credit: Ambitious Kitchen
431 calories 27.4 grams of protein
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This recipe's two plant-based proteins — chickpeas and lentils — are what make this stew more satiating. "Chickpeas are considered both a protein food and a vegetable when aiming to meet recommended food intakes," Gorin says.
Get the Butternut Squash, Chickpea and Lentil Moroccan-Inspired Stew recipe and nutrition info from Ambitious Kitchen. 5. Pinto Posole
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https://cookieandkate.com
Consider this vegan chili recipe the perfect blend of chili and bean soup.
Image Credit: Cookie and Kate
382 calories 15.9 calories
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Pinto beans are the star of this Mexican-inspired stew, and it's loaded with flavor. "You get a lot of vegetables, including onion, tomato paste, avocado and green cabbage," says Gorin. Not to mention, the hominy in this stew is a source of both protein and fiber.
Get the Pinto Posole recipe and nutrition info from Cookie and Kate. 6. Lentil and Mushroom Stew Over Potato-Parsnip Mash
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https://dishingouthealth.com
This hearty stew is full of protein and fiber, making it super filling for the entire family.
Image Credit: Dishing Out Health
470 calories 15 grams of protein
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"Lentils are a great source of fiber, protein, potassium and vitamin B9," Amanda Nicole, RDN, says. Plus, they're naturally low in sodium and saturated fat. If you're vegan or looking to reduce or omit dairy, Nicole recommends adding plant-based milk, vegan butter or extra virgin olive oil to your mash instead of milk and butter.
Get the Lentil and Mushroom Stew Over Potato-Parsnip Mash recipe and nutrition info from Dishing Out Health. 7. Mexican-Inspired Red Lentil Stew
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https://www.budgetbytes.com
Double this recipe and have a meal now and a freezer meal for later.
Image Credit: Budget Bytes
268.6 calories 14.91 grams of protein
Combining vitamin C-rich foods like tomatoes with lentils increases the body’s ability to absorb the non-heme iron in lentils, Nicole says. Adding the powerful antioxidant spice turmeric helps to protect our body from oxidative stress and is linked to a reduced risk for chronic disease and cancer, she adds.
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Get the Mexican-Inspired Red Lentil Stew recipe and nutrition info from Budget Bytes.
Sweet Potato and Chickpea Peanut Stew
Visit Page https://dishingouthealth.com
This West African-inspired stew is a one-pot wonder.
Image Credit: Dishing Out Health
490 calories 17 grams of protein
The combination of sweet potatoes and peanut butter adds loads of health benefits to this stew. “Sweet potatoes are a great source of fiber, antioxidants and provitamin beta-carotene, which the body converts into the active form known as vitamin A,” Nicole says. Get the Sweet Potato and Chickpea Peanut Stew recipe and nutrition info from Dishing Out Health. 9. Easy Veggie Stew
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https://elavegan.com
This hearty stew is filled with nutrient-rich vegetables like peas, carrots, onions and potatoes.
Image Credit: ElaVegan
360 calories 12 grams of protein
Spices and herbs are a great way to boost the flavor of a dish without adding excess calories. “Onions also add delicious flavor and have many immune-boosting components,” Nicole says. “They’re also an excellent source of fiber and prebiotics, which feed the good bacteria in your gut and help support your immune system.” Get the Easy Veggie Stew recipe and nutrition info from Ela Vegan. 10. Quinoa and Vegetable Stew
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https://www.cookingclassy.com
Wow your family or guests by serving this Latin-inspired stew for your next Taco Tuesday.
Image Credit: Cooking Classy
390 calories 13 grams of protein
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Quinoa is a great option to add to your stew because it's high in protein, fiber, vitamins and minerals, Nicole says. It's also high in manganese, magnesium, phosphorus and antioxidants.
Get the Quinoa and Vegetable Stew recipe and nutrition info from Cooking Classy. 11. Moroccan-Inspired Lentil and Vegetable Stew
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https://www.budgetbytes.com
You'll get nearly 10 grams of fiber in this bowl full of hearty lentils and veggies.
Image Credit: Budget Bytes
238.8 calories 12.2 grams of protein
If you’re looking for an inexpensive meat alternative for your vegetable stew, consider chickpeas, like the ones used in this recipe. “Chickpeas are an excellent source of soluble fiber, which helps produce more healthy gut bacteria, making less room for harmful bacteria to produce, and improve the digestive system,” Nicole says. Get the Moroccan-Inspired Lentil and Vegetable Stew recipe and nutrition info from Budget Bytes. 12. Lentil and Potato Stew
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https://www.occasionallyeggs.com
The trio of rosemary, thyme and dijon mustard adds depth to this stew without packing on extra calories.
Image Credit: Ocassionally Eggs
265 calories 12 grams of protein
Lentils are a slow-digesting resistant starch, making them a low-glycemic food, Nicole says. They’re also a source of prebiotics that feed our gut flora and help to regulate bowel movements. Get the Lentil and Potato Stew recipe and nutrition info from Occasionally Eggs. 13. Portobello Vegan Beef(Less) Stew
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https://www.connoisseurusveg.com
Portobello mushrooms are so "meaty" you won't even notice this stew is vegan.
Image Credit: Connoisseurus Veg
278 calories 10.1 grams of protein
Swapping portobello mushrooms for beef helps to reduce the fat content in a traditional stew without losing the meaty flavor or texture. “Portobello mushrooms are an excellent source of selenium, potassium, riboflavin and niacin,” Nicole says. She recommends checking the label when buying mushrooms to see if they’re sun-exposed, which makes them a great source of vitamin D. Get the Portobello Vegan Beef(Less) Stew recipe and nutrition info from Connoisseurus Veg. 14. Mexican-Inspired Quinoa Stew
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https://cookieandkate.com
Not into spicy meals? Consider swapping the jalapeno pepper for a bell pepper of your choice.
Image Credit: Cookie and Kate
249 calories 10.5 grams of protein
In a half-cup of black beans, you’ll get 7 grams of protein, according to the USDA, making beans a great meatless source of the macro. “Black beans also contain a good amount of dietary fiber, starch and complex carbohydrates,” Nicole adds. She explains that complex carbs are slowly digested in the body and prevent a spike in blood sugar levels. Get the Mexican-Inspired Quinoa Stew recipe and nutrition info from Cookie and Kate. 15. Vegan Lentil Mushroom Stew With Sweet Potatoes
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https://www.veganricha.com
This mushroom and lentil stew is like a vegetarian, upside-down Shepherd's Pie.
Image Credit: Vegan Richa
283 calories 13 grams of protein
The herbs in this stew are packed with nutritional benefits. “Thyme contains some vitamin C, vitamin A, copper and manganese,” Nicole says. “And sage is an excellent source of vitamin K and contains magnesium, copper and zinc.” To reap all the health benefits, she suggests using fresh herbs whenever possible and adding them at the end of the cooking process. Get the Vegan Lentil Mushroom Stew With Sweet Potatoes recipe and nutrition info from Vegan Richa. 16. Vegan Brunswick Stew
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https://www.connoisseurusveg.com
Check your barbecue sauce's nutrition facts label and make sure to choose a brand with zero added sugars.
Image Credit: Connoisseurus Veg
281 calories 13.2 calories
This hearty meatless stew contains jackfruit, which has a similar texture to pulled pork, that’s slathered in barbecue sauce. “Jackfruit is full of fiber, vitamin C, B vitamins and potassium,” Nicole says. “The pigment that gives jackfruit its vibrant yellow color is the antioxidant carotenoid — it is essential in protecting the cells in our body from harm and supporting overall health.” Get the Vegan Brunswick Stew recipe and nutrition info from Connoisseurus Veg. 17. Spanish-Inspired Chickpea Stew With Cauliflower Broccoli Rice
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https://www.veganricha.com
Top this stew with fresh lime juice for a boost of vitamin C.
Image Credit: Vegan Richa
338 calories 16 grams of protein
If you’re watching your carb intake, try serving this Spanish-inspired stew atop a bed of riced vegetables. The cauliflower and broccoli rice is also seasoned with cumin, “which has antioxidant compounds that protect our cells and skin from oxidative damage and may reduce the appearance of aging skin,” Nicole says. She suggests topping this stew with 1/4 of an avocado to add heart-healthy fat and make this dish even more filling. Get the Spanish-Inspired Chickpea Stew With Cauliflower Broccoli Rice recipe and nutrition info from Vegan Richa. 18. Spanish-Inspired Pumpkin and Chickpea Stew
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https://simpleveganblog.com
You can whip up this pumpkin-based stew in less than an hour.
Image Credit: Simple Vegan Blog
566 calories 24.1 grams of protein
This pumpkin stew includes both tomato paste and fresh tomatoes, which are a great source of vitamin C, potassium, vitamin K and folate, Nicole says. They also contain the antioxidants lycopene, beta-carotene and chlorogenic acid, which can help lower oxidative stress, Nicole says. Get the Spanish-Inspired Pumpkin and Chickpea Stew recipe and nutrition info from Simple Vegan Blog.
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Add some jazz to meatless Mondays with these plant-based stews that pack protein.
Image Credit: sveta_zarzamora/iStock/GettyImages
Image Credit: sveta_zarzamora/iStock/GettyImages
Visit Page
https://simple-veganista.com
You get nearly 18 grams of satiating fiber in one bowl.
Image Credit: The Simple Veganista
Image Credit: The Simple Veganista
Get the Moroccan-Inspired Pumpkin and Chickpea stew recipe and nutrition info from The Simple Veganista.
Visit Page
https://www.livestrong.com
Instead of traditional rice and beans, try this stewed version made with quinoa.
Image Credit: ehaurylik/adobe stock
Image Credit: ehaurylik/adobe stock
Get the Chipotle Black Bean and Quinoa Stew recipe and nutrition info here.
Visit Page
https://simpleveganblog.com
If you're short on time, you can still enjoy this 15-minute stew that tastes like its been simmering for hours.
Image Credit: Simple Vegan Blog
Image Credit: Simple Vegan Blog
Get the 15-Minute Cannellini Bean Stew recipe and nutrition info from Simple Vegan Blog.
Visit Page
https://www.ambitiouskitchen.com
This Moroccan-inspired stew has a whopping 28 grams of fiber per serving.
Image Credit: Ambitious Kitchen
Image Credit: Ambitious Kitchen
Get the Butternut Squash, Chickpea and Lentil Moroccan-Inspired Stew recipe and nutrition info from Ambitious Kitchen.
Visit Page
https://cookieandkate.com
Consider this vegan chili recipe the perfect blend of chili and bean soup.
Image Credit: Cookie and Kate
Image Credit: Cookie and Kate
Get the Pinto Posole recipe and nutrition info from Cookie and Kate.
Visit Page
https://dishingouthealth.com
This hearty stew is full of protein and fiber, making it super filling for the entire family.
Image Credit: Dishing Out Health
Image Credit: Dishing Out Health
Get the Lentil and Mushroom Stew Over Potato-Parsnip Mash recipe and nutrition info from Dishing Out Health.
Visit Page
https://www.budgetbytes.com
Double this recipe and have a meal now and a freezer meal for later.
Image Credit: Budget Bytes
Image Credit: Budget Bytes
Get the Mexican-Inspired Red Lentil Stew recipe and nutrition info from Budget Bytes.
This West African-inspired stew is a one-pot wonder.
Image Credit: Dishing Out Health
Get the Sweet Potato and Chickpea Peanut Stew recipe and nutrition info from Dishing Out Health.
Visit Page
https://elavegan.com
This hearty stew is filled with nutrient-rich vegetables like peas, carrots, onions and potatoes.
Image Credit: ElaVegan
Image Credit: ElaVegan
Get the Easy Veggie Stew recipe and nutrition info from Ela Vegan.
Visit Page
https://www.cookingclassy.com
Wow your family or guests by serving this Latin-inspired stew for your next Taco Tuesday.
Image Credit: Cooking Classy
Image Credit: Cooking Classy
Get the Quinoa and Vegetable Stew recipe and nutrition info from Cooking Classy.
You'll get nearly 10 grams of fiber in this bowl full of hearty lentils and veggies.
Image Credit: Budget Bytes
Get the Moroccan-Inspired Lentil and Vegetable Stew recipe and nutrition info from Budget Bytes.
Visit Page
https://www.occasionallyeggs.com
The trio of rosemary, thyme and dijon mustard adds depth to this stew without packing on extra calories.
Image Credit: Ocassionally Eggs
Image Credit: Ocassionally Eggs
Get the Lentil and Potato Stew recipe and nutrition info from Occasionally Eggs.
Visit Page
https://www.connoisseurusveg.com
Portobello mushrooms are so "meaty" you won't even notice this stew is vegan.
Image Credit: Connoisseurus Veg
Image Credit: Connoisseurus Veg
Get the Portobello Vegan Beef(Less) Stew recipe and nutrition info from Connoisseurus Veg.
Not into spicy meals? Consider swapping the jalapeno pepper for a bell pepper of your choice.
Image Credit: Cookie and Kate
Get the Mexican-Inspired Quinoa Stew recipe and nutrition info from Cookie and Kate.
Visit Page
https://www.veganricha.com
This mushroom and lentil stew is like a vegetarian, upside-down Shepherd's Pie.
Image Credit: Vegan Richa
Image Credit: Vegan Richa
Get the Vegan Lentil Mushroom Stew With Sweet Potatoes recipe and nutrition info from Vegan Richa.
Check your barbecue sauce's nutrition facts label and make sure to choose a brand with zero added sugars.
Image Credit: Connoisseurus Veg
Get the Vegan Brunswick Stew recipe and nutrition info from Connoisseurus Veg.
Top this stew with fresh lime juice for a boost of vitamin C.
Image Credit: Vegan Richa
Get the Spanish-Inspired Chickpea Stew With Cauliflower Broccoli Rice recipe and nutrition info from Vegan Richa.
You can whip up this pumpkin-based stew in less than an hour.
Image Credit: Simple Vegan Blog
Get the Spanish-Inspired Pumpkin and Chickpea Stew recipe and nutrition info from Simple Vegan Blog.
