On the first cold Saturday of the fall, I put a pot on the stove before I leave for the gym. When I walk back in 2 hours later, dinner is nearly done. Stew is also one of the simplest ways I know to feed a family plenty of protein on a budget. Grab your biggest pot.
Beef
Beef Bourguignon
This is the stew I make when I have a whole afternoon. Chuck roast braises in red wine with mushrooms, pearl onions and bacon until it falls apart with a fork. The beef adds plenty of protein to every bowl. Serve it over egg noodles or mashed potatoes.
Irish Guinness Beef Stew
Guinness gives this stew a deep, malty flavor. Chuck, carrots, parsnips and potatoes simmer low for a few hours until everything is tender. It’s filling on cold nights. Serve soda bread on the side if you can find it.
Meat and Potato Stew
The old-school kind my grandmother made. Beef chunks, potatoes, carrots and onions in a thick, savory gravy. I brown the beef in batches so every piece gets a real crust. I serve toast on the side for dunking.
Hungarian Goulash
This stew uses plenty of sweet paprika. Beef chunks braise with onions and peppers until the sauce turns a deep red. It’s simple food with a lot of flavor. I serve it over egg noodles with a spoon of sour cream.
Beef and Butternut Squash Chili
Sweet chunks of squash balance the heat of this beef chili. I set it in the slow cooker in the morning and leave it. The beef brings the protein, and the squash adds fiber and color. I make it often in the fall.
Texas Beef Chili
No beans, just beef, chiles and spice the way Texans like it. I use cubed chuck instead of ground so every bite has something to chew on. It is one of the most protein-dense stews here. Serve with cornbread and cold beer.
Chicken and turkey
Classic Chicken Stew
Bone-in chicken thighs simmer in the pot until tender, then I pull the meat and stir it back into a thick, herby gravy with root vegetables. Thighs stay juicy where breasts would dry out. I make this when someone in the house is sick. Serve with biscuits.
Turkey Vegetable Stew
After Thanksgiving, this is where the leftover turkey goes. Turkey, carrots, celery, potatoes and green beans in a rich broth thickened with a little flour. It’s lean and stretches one bird into several more meals. Swap in rotisserie chicken the rest of the year.
Moroccan Chicken Tagine
Chicken thighs, chickpeas, apricots and warm spices like cumin, cinnamon and ginger. It mixes sweet and savory flavors. You don’t need a tagine, a Dutch oven works just as well. Serve with couscous and fresh mint.
Turkey Chili
Ground turkey keeps it lean, and a mix of beans, tomatoes and plenty of chili powder give it plenty of flavor. I make a double batch every few weeks and freeze half. One bowl has more than 30 grams of protein. Top with cheese, onion and a dollop of Greek yogurt.
Chicken and Dumplings
Creamy chicken stew topped with drop dumplings that steam right in the pot. I use rotisserie chicken when I’m short on time. Cover the pot and don’t peek while the dumplings cook.
White Bean Chicken Chili
Shredded chicken, white beans, green chiles and a creamy broth. It’s milder than a red chili. I stir in a little cream cheese at the end for richness. Finish with fresh cilantro and lime on top.
Chicken and Sausage Gumbo
The roux takes patience, and it is the base of the dish. Chicken thighs and andouille sausage simmer with okra and the trinity until the flavors meld. I make it on lazy Sundays and eat it over the next 3 to 4 days. Serve over rice with a dash of hot sauce.
Chicken Cacciatore
Hunter-style chicken braised with tomatoes, peppers, mushrooms and olives. It’s one of my favorite ways to cook chicken thighs. Serve it with potatoes or bread for the sauce. The flavor improves when you reheat it.
Chicken Paprikash
Chicken simmered in a creamy paprika sauce until it’s tender and rosy. It’s another Hungarian classic. I lighten the sauce with Greek yogurt instead of all sour cream. Serve it over buttered noodles.
For the stews built on chicken thigh meat, lean ground turkey and cooked shrimp, protein is counted from USDA FoodData Central entries, as explained in how we calculate nutrition.
Pork and lamb
Pozole Rojo
Mexican pork and hominy stew in a deep red chile broth. Top it with sliced radishes, cabbage, lime, oregano and a little onion. Pork shoulder gives it rich flavor and plenty of protein. Make a big batch, since it tastes better on day two.
Pork Green Chile Stew
Pork shoulder, roasted green chiles, potatoes and onions in a spicy broth. This is a New Mexico staple. The pork gets very tender. Serve it with warm tortillas.
Lamb and Root Vegetable Stew
Lamb shoulder, carrots, turnips and parsnips braised in a rich broth with rosemary and garlic. Lamb has a richer flavor than beef and holds up to long cooking. I make it on cold holiday weekends. A little mint gremolata goes on top.
Seafood
Seafood and Snap Pea Stew
Scallops, shrimp and white fish in a light, fragrant broth with crisp snap peas. It’s a lighter stew that still works as a full meal. Seafood cooks fast, so add it in the last 5 minutes.
Shrimp Etouffee
A Louisiana classic built on a dark roux with the holy trinity of onion, celery and bell pepper. Shrimp go in at the end so they stay tender. It’s rich and a little spicy. Spoon it over white rice.
Beans and chickpeas
Both are meatless and get their protein from beans or chickpeas.
Tuscan White Bean and Tomato Stew
Creamy white beans, tomatoes, garlic and a sprig of rosemary, simmered until thick and rich. It shows a meatless stew can still be filling. Beans carry a good amount of plant protein, and a pile of parmesan on top adds more. Serve it with crusty bread.
Chickpea and Spinach Curry
I make this on meatless nights. Chickpeas simmer in a spiced tomato and coconut sauce with a few big handfuls of spinach. Stir in Greek yogurt at the end for creaminess and extra protein. Serve with rice or warm naan.
