1. 1. Beef Stew With Butternut Squash and Chickpeas<\/p>\n
Pictured above. Classic beef stew gets a nutritious upgrade in this recipe, which features butternut squash, chickpeas and spices. This version also delivers 34 grams of protein and 10 grams of fiber per serving. Get the recipe<\/a>.<\/p>\n Get Eat Voraciously newsletter<\/p>\n Recipes, food trends and culinary inspiration. Sign up for free<\/a><\/p>\n 2. 2. Avgolemono Chickpea Soup With Orzo and Dill (Rey Lopez\/For The Washington Post; food styling by Lisa Cherkasky)<\/p>\n This lemony Greek soup manages to be both creamy and dairy free thanks to a tempered egg mixture that thickens and enriches the broth. Krieger describes it as a “satisfying meal in a bowl that manages to be rich, creamy, light and healthy all at once.” Get the recipe<\/a>.<\/p>\n 3. 3. Restorative Chicken and Rice Soup (Scott Suchman\/For the Washington Post; food styling by Lisa Cherkasky)<\/p>\n Make and freeze a big batch of this aromatic soup for the next time you feel under the weather. It’s food writer Olga Massov’s favorite chicken soup and one she turns to whenever she needs a little rejuvenation. Get the recipe<\/a>.<\/p>\n 4. 4. Creamy Tomato Soup With Popcorn (Tom McCorkle\/For The Washington Post; food styling by Bonnie S. Benwick)<\/p>\n This creamy tomato soup relies on pantry staples to create a meal that’s quick, simple and comforting. Krieger says that it “is fresher-tasting, more nuanced in flavor, less aggressively sweet and lower in sodium than the typical canned version.” Get the recipe<\/a>.<\/p>\n 5. 5. Mushroom Minestrone With Beans and Farro (Lauren Bulbin\/The Washington Post; food styling by Carolyn Robb)<\/p>\n This take on minestrone features an abundance of vegetables alongside cannellini beans and farro. It’s incredibly versatile, so don’t be afraid to experiment with other types of vegetables, beans and grains. Get the recipe<\/a>.<\/p>\n 6. 6. Instant Pot Black Bean Soup (Tom McCorkle\/For The Washington Post; food styling by Gina Nistico)<\/p>\n If you’re looking for a set-it-and-forget-it kind of dinner, this black bean soup is for you. After only 20 minutes of active cooking time, you can focus on other things while the soup cooks in the background. Plus, it boasts 14 grams of fiber per serving. Get the recipe<\/a>.<\/p>\n Most Read From The Washington Post7. 7. Chicken Soup With Vegetables and Peanuts (Tom McCorkle\/For The Washington Post; food styling by Gina Nistico)<\/p>\n Peanut butter adds richness and depth to this West African-inspired soup. If you want to make the dish completely plant-based, consider swapping the chicken for extra-firm tofu or chickpeas. Get the recipe<\/a>.<\/p>\n 8. 8. Spiced Carrot, Leek and Lentil Soup (Scott Suchman\/For The Washington Post; food styling by Marie Ostrosky)<\/p>\n Ground spices and harissa paste lend this veggie-packed lentil soup a lovely warming quality. You can serve it chunky or blend it until smooth based on your preference; it’s delicious both ways. Get the recipe<\/a>.<\/p>\n 9. 9. Ecuadorian-Style Potato Soup (Tom McCorkle\/For The Washington Post; food styling by Gina Nistico)<\/p>\n This creamy golden soup is a take on locro de papa, a staple dish in Ecuador. One of its highlights is the mound of avocado that tops the soup, which is packed with healthy fats and fiber. Get the recipe<\/a>.<\/p>\n 10. 10. Emerald Seafood Chowder (Tom McCorkle\/For The Washington Post; food styling by Gina Nistico)<\/p>\n Spinach, parsley, celery and leeks infuse this seafood chowder with a beautiful green hue and a bevy of vitamins, minerals and antioxidants. Get the recipe<\/a>.<\/p>\n Recipe Image<\/p>\n Total Time: 105 minutes.<\/p>\n Active Time: 35 minutes.<\/p>\n Every spoonful of this satisfying stew boasts tender beef, sweet butternut squash and hearty chickpeas. Aromatic with ginger, garlic, cumin and cinnamon, this meal will warm you up and deliver nourishing comfort. It’s a great dish to cook over the weekend \u2014 or whenever you have a chunk of time \u2014 and only gets more flavorful the longer it sits.<\/p>\n Refrigerate for up to 4 days.<\/p>\n Directions –<\/p>\n Step 1<\/p>\n Pat the meat dry, and season with 1\/4 teaspoon of the salt and the pepper. Set a large plate nearby.<\/p>\n Step 2<\/p>\n In a medium (4-quart) heavy-bottomed pot, such as a Dutch oven, heat the oil over medium-high heat until shimmering. Working in two batches to prevent overcrowding, add the beef and cook, stirring once or twice, until browned, about 5 minutes. Use a slotted spoon to transfer the meat to the prepared plate, leaving the juices in the pot.<\/p>\n Step 3<\/p>\n Add the onion and cook, stirring frequently, until softened and translucent, about 4 minutes. (If the pot looks dry, add more oil as needed.) Add the ginger and garlic, and cook, stirring, until aromatic, another 30 seconds. Return the beef to the pot, and stir in the cumin, cinnamon and red pepper flakes. Add the diced tomatoes, beef broth, tomato sauce and the remaining 1\/4 teaspoon of salt, and bring to a boil. Reduce the heat to low, cover and simmer, stirring occasionally, until the meat is nearly tender, 40 to 45 minutes.<\/p>\n Step 4<\/p>\n Stir in the squash and chickpeas, increase the heat to medium-high and return the liquid to a simmer. Reduce the heat to low, cover and cook for 15 minutes. Remove the lid, and cook until the squash and meat are fork-tender and the liquid reduces and thickens slightly, about 15 minutes. Taste, and add the honey and vinegar, if desired. Divide among shallow bowls, garnish with the parsley and serve hot.<\/p>\n Substitutions –<\/p>\n Butternut squash >> frozen butternut squash, or kabocha or acorn squash.Yellow onion >> white onion.Tomato sauce >> crushed tomatoes.Chickpeas >> 1 1\/2 cups canned or home-cooked kidney, navy or cannellini beans.Honey >> maple syrup or agave.<\/p>\n Servings: 4 (makes about 8 cups).<\/p>\n Ingredients –<\/p>\n 1 pound stew beef (round or chuck), trimmed of excess fat and cut into 1\/2-to-3\/4-inch pieces, 1\/2 teaspoon fine salt, divided, 1\/4 teaspoon freshly ground black pepper, 1 tablespoon olive oil, plus more as needed, 1 large yellow onion (10 ounces), diced, 1 tablespoon minced or finely grated fresh ginger, 2 garlic cloves, minced or finely grated, 1 1\/2 teaspoons ground cumin, 3\/4 teaspoon ground cinnamon, 1\/2 teaspoon crushed red pepper flakes, 1 (14.5-ounce) can no-salt-added diced tomatoes, 1 1\/2 cups low-sodium or no-salt-added beef broth, 1 (8-ounce) can no-salt-added tomato sauce, 1 pound peeled, cubed butternut squash (3\/4-inch cubes; about 3 cups), 1 (15-ounce) can no-salt-added chickpeas, drained and rinsed, 2 teaspoons honey (optional), Balsamic or apple cider vinegar (optional), 1\/4 cup chopped fresh flat-leaf parsley leaves.<\/p>\n Nutritional Facts –<\/p>\n calories: 375,<\/p>\n carbohydrates: 42,<\/p>\n cholesterol: 71,<\/p>\n fat: 10,<\/p>\n fiber: 10,<\/p>\n protein: 34,<\/p>\n saturated_fat: 3,<\/p>\n serving_size: Per serving (2 cups),<\/p>\n sodium: 450,<\/p>\n sugar: 11,<\/p>\n This analysis is an estimate based on available ingredients and this preparation. It should not substitute for a dietitian’s or nutritionist’s advice.<\/p>\n From cookbook author and registered dietitian nutritionist Ellie Krieger.<\/p>\n Tested by: Olga Massov.<\/p>\n Category Type: Gluten-Free, Dairy-Free, Nut-Free.<\/p>\n Recipe Image<\/p>\n Total Time: 45 minutes.<\/p>\n Active Time: 25 minutes.<\/p>\n This riff on a lovely lemony Greek avgolemono soup is a meal in itself, hearty with chickpeas, orzo and vegetables in a dill-seasoned broth. It’s lightly creamy thanks to the classic technique of beating together eggs and lemon juice, which are then tempered with some of the warm broth and stirred into the pot to thicken the liquid and add citrusy brightness.<\/p>\n Refrigerate for up to 4 days.<\/p>\n Directions –<\/p>\n Step 1<\/p>\n In a large Dutch oven over medium heat, heat the oil until shimmering. Add the onion, celery, parsnip, salt and pepper, and cook, stirring occasionally, until the vegetables are tender, about 5 minutes. Stir in the chickpeas and the dill. Add the broth, increase the heat to medium-high and bring to a boil, then reduce the heat to medium-low and simmer for 15 minutes. Remove about 3\/4 cup of the hot broth from the pot, being sure to leave behind the vegetables, and transfer to a liquid measuring cup. Stir the orzo into the pot and simmer until it is tender, about 10 minutes.<\/p>\n Step 2<\/p>\n While the orzo cooks, in a medium bowl, beat the eggs. Gradually whisk the lemon juice into the eggs, then, whisking constantly, gradually add the hot broth.<\/p>\n Step 3<\/p>\n Once the orzo is tender, add the peas to the pot, then gradually stir the egg mixture into the soup. Cook, stirring constantly, until the soup thickens and is steaming-hot but not boiling. Season with more salt, pepper and lemon juice, as desired. When ready to serve, ladle the soup into bowls and garnish with fresh dill, if desired.<\/p>\n Substitutions –<\/p>\n Yellow onion >> white onion.Parsnip >> carrot.Fresh dill >> 2 teaspoons dried dill.Canned chickpeas >> 1 1\/2 cups home-cooked chickpeas.Orzo >> other small pasta shape, or rice.Gluten-free? >> Use gluten-free orzo or pasta, or rice.<\/p>\n Servings: 4 (makes about 8 1\/2 cups).<\/p>\n Ingredients –<\/p>\n 2 tablespoons olive oil, 1 medium yellow onion (8 ounces), diced (about 1 1\/2 cups), 2 to 3 celery stalks, diced (about 1 cup), 1 medium parsnip (5 ounces), peeled and diced (about 1 cup), 1\/2 teaspoon fine salt, plus more as needed, 1\/4 teaspoon freshly ground black pepper, plus more as needed, 1 (15-ounce) can chickpeas, preferably no-salt-added, drained and rinsed, 2 tablespoons chopped fresh dill, plus more for optional garnish , 6 cups low-sodium chicken or vegetable broth, 3\/4 cup (5 ounces) dried orzo pasta, preferably whole-wheat, 2 large eggs, 3 tablespoons fresh lemon juice (from 1 to 2 lemons), plus more as needed, 1 cup (5 ounces) frozen peas (no need to defrost).<\/p>\n Nutritional Facts –<\/p>\n calories: 307,<\/p>\n carbohydrates: 44,<\/p>\n cholesterol: 62,<\/p>\n fat: 9,<\/p>\n fiber: 6,<\/p>\n protein: 15,<\/p>\n saturated_fat: 2,<\/p>\n serving_size: Per serving (about 1 1\/2 cups, using chicken broth), based on 6,<\/p>\n sodium: 343,<\/p>\n sugar: 6,<\/p>\n This analysis is an estimate based on available ingredients and this preparation. It should not substitute for a dietitian’s or nutritionist’s advice.<\/p>\n From cookbook author and registered dietitian nutritionist Ellie Krieger.<\/p>\n Tested by: Becky Krystal.<\/p>\n Category Type: Vegetarian, Dairy-Free, Nut-Free.<\/p>\n Recipe Image<\/p>\n Total Time: 180 minutes.<\/p>\n Active Time: 60 minutes.<\/p>\n This is editor Olga Massov’s favorite chicken soup, one she makes when someone in her household is feeling under the weather or needs a little nourishing restoration, and one she often keeps on hand \u2014 broth and shredded chicken frozen separately \u2014 for a comforting dinner when she’s too busy to cook. Inspired by a breakfast soup served at the beloved Austin all-day eatery Elizabeth Street Cafe, her soup is thickened by sticky (glutinous) rice, but Massov keeps the soup brothier whereas the former is more congee-like.<\/p>\n The stock and chicken breasts can be cooked up to 4 days in advance. Refrigerate, separately and tightly covered.<\/p>\n The soup can be refrigerated for up to 4 days. If you use glutinous rice, the soup may thicken slightly during storage; you can loosen it up by adding additional broth or water. The stock may be frozen for up to 3 months.<\/p>\n Fish sauce, kombu, Thai basil, glutinous rice, yellow rock sugar or palm sugar, sambal oelek can be purchased at Asian grocery stores or online.<\/p>\n Directions –<\/p>\n Step 1<\/p>\n Cut the chicken into 8 pieces: 2 breasts, 2 wings, 2 thighs and 2 legs; reserve the backbone for another use such as making stock (see NOTES).<\/p>\n Step 2<\/p>\n Heat a large, heavy skillet such as a cast-iron pan over high heat until smoky. Add the onion and ginger, cut\/exposed side down, and dry-roast until both are blackened on one side, about 7 minutes. A nice char on the vegetables will get deeper flavor in your stock. Transfer the charred vegetables to a plate.<\/p>\n Step 3<\/p>\n Reduce the heat to medium and add the cloves, star anise and cinnamon. Toast, stirring occasionally, until fragrant, 2 to 4 minutes.<\/p>\n Step 4<\/p>\n Transfer the charred vegetables and toasted aromatics to an 8-quart stockpot. Add the chicken pieces, kombu, cilantro, salt and peppercorns. Add enough water to cover and bring to a boil over high heat, then lower the heat to a simmer and cook, skimming off and discarding any foam that rises to the top, until the chicken breasts are firm to the touch, about 25 minutes.<\/p>\n Step 5<\/p>\n Using tongs, transfer the chicken breasts to a medium bowl and cover with a plate or a piece of foil to prevent the meat from drying out. (If using all dark or all white meat, remove about a third to a half of the chicken.) Set aside until cool enough to handle, then discard the skin and any remaining bones, and shred the meat. Transfer the meat to a lidded container and set aside or refrigerate until needed (bring to room temperature before serving).<\/p>\n Step 6<\/p>\n While the chicken is cooling, partially cover the pot and continue to gently simmer the stock. Stir occasionally, skimming any foam that rises to the top, until the vegetables look nearly falling apart, 2 to 3 hours. Add more water, as needed, to ensure the chicken and onions remain submerged. Remove from the heat and let cool until warm. The stock will be fragrant and a deep, dark golden color.<\/p>\n Step 7<\/p>\n Ladle the stock through a large cheesecloth-lined fine-mesh sieve set over a clean pot or large bowl. Rinse out your stockpot and return the stock to it. Discard the aromatics and vegetables; separate the chicken thigh and drumstick meat from the bones and shred (discard the skin).<\/p>\n Step 8<\/p>\n Bring the stock back to a lively simmer, taste, and season with 1 tablespoon of the fish sauce and 2 teaspoons of the sugar. Stir, wait a few minutes and taste again, adding more fish sauce and sugar, if needed. Add the rice and cook until the rice is tender, about 15 minutes. Add the shredded chicken \u2014 light and dark meat \u2014 to the soup and let it warm through, about 2 minutes.<\/p>\n Step 9<\/p>\n Ladle the soup into bowls, and, if using, garnish with cilantro, sprouts, basil, onion, sambal oelek, sriracha, jalape\u00f1o or serrano chile, and a squeeze of lime. Serve with lime wedges on the side, if desired.<\/p>\n Notes –<\/p>\n If you don’t want to cut up the chicken yourself, you can buy a pre-cut chicken at your favorite supermarket or ask your butcher to do it.Glutinous (sticky) rice continues to thicken if it sits in liquid for an extended period of time. It turns brothy soups into thicker, congee-like ones, which makes them even more soothing and comforting. If you prefer the soup brothy, you can loosen it up with a little more water or broth when reheating; use a different rice, which will also soften but not nearly as much; or cook the rice separately and add to individual servings of soup.<\/p>\n Servings: 6 .<\/p>\n Ingredients –<\/p>\n 1 (4-pound) whole chicken, 1 large yellow onion (11 to 14 ounces), unpeeled and halved, 1 (3-inch) piece fresh ginger, halved lengthwise and smashed, 6 whole cloves, 4 whole star anise, 1 (4-inch) cinnamon stick, 1 (8-by-4-inch) piece kombu, 0.5 bunch fresh cilantro, tied with butcher’s twine, plus more for garnish, 1 tablespoon kosher salt, plus more to taste, 2 teaspoons black peppercorns, 1 to 2 tablespoons fish sauce, plus more to taste, 1 tablespoon yellow rock sugar, palm sugar or brown sugar, plus more to taste, 1 cup (6.5 ounces) glutinous white rice, or your favorite rice (see NOTE), mung bean sprouts, for serving (optional), Fresh Thai basil leaves, for serving (may substitute regular basil leaves, optional), White onion slivers, for serving (optional), Chile-garlic sauce, such as sambal oelek, for serving (optional), sriracha, for serving (optional), Jalape\u00f1o or serrano chile pepper thinly sliced, for serving (optional), Lime wedges, for serving (optional).<\/p>\n Nutritional Facts –<\/p>\n calories: 169,<\/p>\n carbohydrates: 6,<\/p>\n cholesterol: 99,<\/p>\n fat: 3,<\/p>\n fiber: 0,<\/p>\n protein: 29,<\/p>\n saturated_fat: 1,<\/p>\n serving_size: Per serving (based on 8),<\/p>\n sodium: 437,<\/p>\n sugar: 2,<\/p>\n This analysis is an estimate based on available ingredients and this preparation. It should not substitute for a dietitian’s or nutritionist’s advice.<\/p>\n Inspired by “Elizabeth Street Cafe” by Tom Moorman and Larry McGuire with Julia Turshen (Phaidon, 2017).<\/p>\n Tested by: Olga Massov..<\/p>\n Category Type: Gluten-Free, Dairy-Free, Nut-Free.<\/p>\n Total Time: 30 minutes.<\/p>\n Active Time: 15 minutes.<\/p>\n This soup is fresher-tasting, more nuanced in flavor, less aggressively sweet and lower in sodium than the typical canned kind, and it only requires a bit more effort to get it on the table. Tossing a handful of popcorn on top right before digging in makes for a bowl of soup that is as fun and smile-inducing as it is comforting.<\/p>\n Low-fat milk, or unsweetened almond or oat milk may be substituted. Agave may be substituted for the honey as well.<\/p>\n![\"(Rey](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2026\/11\/https:\/\/media.zenfs.com\/en\/washington_post_lifestyle_and_food_472\/8573bbedfb70efd436502f0d53c2ec35.j.jpeg\"\/)
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