Winter Stew Recipes

fullplateapprovedrecipes recipe
bowl of vegetable beef stew

Stews are the perfect flavor-rich dishes for when the weather turns chilly. This week, we're sharing five fiber-rich stews to use up your vegetables, beans, and even those whole grains at the back of the pantry.

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Vegetable Beef Stew

Make it a Full Plate Meal: Serve your beef stew with a collard greens slaw for a savory 75% meal. Don’t eat beef? Try meatless “beef tips” instead, or add a can or two of kidney beans.

75% water-fiber foods – onion, tomato sauce, diced tomatoes, carrots, green beans, potatoes, peas, barley, fresh thyme, collards, onions, carrots, apple, kidney beans
25% foods – beef/meatless beef, flour

Moroccan Butternut Squash, Lentil, Chickpea Stew

Make it a Full Plate Meal: Serve your stew with whole grain naan bread as your 25% ingredient for a cozy 75% dinner.

75%water-fiber foods – butternut squash, lentils, chickpeas, onions, garlic, crushed tomatoes, cilantro, basil
25% foods – whole grain naan

Recipe Note: Opt for olive oil since coconut oil is high in saturated fat.

Slow Cooker Turkey and Bean Chili

Make it a Full Plate Meal: Serve your chili over brown rice for a filling meal. Add diced avocado on top instead of cheese, since the meat is your 25% choice. If you do not eat meat, omit it or substitute with a meatless ground. A fresh apple would be a great treat to end the meal.

75% water-fiber foods – onions, celery, green pepper, corn, kidney beans, navy beans, garlic, diced tomatoes, avocado, brown rice, apple
25% foods – turkey/chicken/veggie meat, cheese

Slow Cooker Split Pea Barley Stew

Make it a Full Plate Meal: Since this recipe is 100% fiber-rich, you can pick your own 25% zone item. You can also round off your meal with a sweet treat like pear slices.

75% water-fiber foods –green split peas, sweet potatoes, carrots, celery, onion, garlic, parsley, pear
25% foods – your choice

Tuscan Bean and Barley Stew

We convert the measurements for this recipe in the notes below.

Make it a Full Plate Meal: Serve your Tuscan stew with a tossed salad and one garlic breadstick for an authentic Italian meal at home.

75% water-fiber foods – garlic, carrots, celery, leeks, tomato puree, barley, beans, greens, lettuce, cilantro, avocado, tomato, red onion, cucumber
25% foods – breadstick, dressing

Recipe Note: Pinto beans are in the same family as borlotti beans, and pinto beans are readily found in the US. You'll need one 14-oz can and 1 cup chopped greens and 4 cups of vegetable broth when converting amounts from the Imperial System.

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans and cooked whole grains. 

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