As the weather turns cooler, I find myself craving warm, comforting meals. Soups and stews are perfect for satisfying this desire while providing nourishment. They’re also ideal for meal prepping, allowing me to save time and effort during busy weekdays.
These 6 meal prep recipes for healthy soups and stews offer a variety of flavors and ingredients to keep meals interesting throughout the week. From vegetable-packed options to protein-rich choices, there’s something for every taste preference. I appreciate how these recipes can be easily scaled up or down, stored in the freezer, and reheated when needed.
1) Hearty Lentil and Vegetable Stew
I love making this hearty lentil and vegetable stew for meal prep. It’s packed with nutrients and flavor, making it perfect for busy weeknights.
To start, I sauté onions, carrots, celery, and potatoes in olive oil in a large pot. After a few minutes, I add garlic and zucchini for extra flavor and nutrition.
Next, I stir in lentils, vegetable broth, and diced tomatoes. The lentils provide protein and fiber, while the vegetables add a variety of vitamins and minerals.
I season the stew with cumin, coriander, and a bay leaf. These spices give it a warm, comforting flavor that improves as it simmers.
I let the stew cook for about 30-40 minutes until the lentils are tender. Before serving, I taste and adjust the seasoning with salt and pepper as needed.
This stew keeps well in the fridge for several days, making it ideal for meal prep. I often make a large batch on Sunday to enjoy throughout the week.
2) Creamy Pumpkin and Carrot Soup
I love making this comforting soup for meal prep. It’s packed with nutrients and flavor. The combination of pumpkin and carrots creates a velvety texture that’s hard to resist.
To start, I heat olive oil in a large pot and sauté diced onions and minced garlic until fragrant. Then I add cubed pumpkin and carrots, cooking them for a few minutes to enhance their flavors.
Next, I pour in vegetable stock and add some warming spices like cinnamon and nutmeg. I let the mixture simmer until the vegetables are tender, which usually takes about 20 minutes.
Once everything is cooked through, I blend the soup until smooth using an immersion blender. For extra creaminess, I stir in a splash of coconut milk or heavy cream.
This soup keeps well in the fridge for up to 5 days, making it perfect for busy weeknights. I like to garnish each serving with a drizzle of olive oil and some toasted pumpkin seeds for added crunch.
3) Spicy Black Bean Chili
I love making spicy black bean chili for meal prep. It’s hearty, nutritious, and packed with flavor. To start, I sauté onions until soft and translucent, then add garlic and chili seasoning for an aromatic base.
Next, I pour in canned black beans and fire-roasted tomatoes, including their juices for extra depth. Chopped roasted red peppers add a smoky sweetness that complements the beans perfectly.
I let the chili simmer for about 15 minutes to meld the flavors. For added heat, I sometimes include diced jalapeños or a dash of hot sauce. A sprinkle of cumin enhances the chili’s earthy notes.
This recipe is easily adaptable for different cooking methods. In a slow cooker, I combine all ingredients and let it cook on low for 6-8 hours. For the Instant Pot, I add the ingredients, seal the lid, and cook on high pressure for about 30 minutes.
To serve, I like to top the chili with fresh cilantro, a dollop of Greek yogurt, or some shredded cheese. It freezes well, making it ideal for batch cooking and future meals.
4) Ginger-Infused Carrot Soup
I love this vibrant and flavorful ginger-infused carrot soup for meal prep. It’s simple to make and packed with nutrients.
To start, I sauté diced onions in olive oil until softened. Then I add minced garlic and ginger, cooking for another minute to release their aromatic qualities.
Next, I add chopped carrots, vegetable broth, and a bay leaf. A pinch of nutmeg and some salt and pepper enhance the flavors. I bring the mixture to a boil, then reduce the heat and let it simmer for about 30 minutes until the carrots are tender.
Once the carrots are soft, I remove the bay leaf and blend the soup until smooth using an immersion blender. For a creamier texture, I sometimes stir in a dollop of sour cream.
This soup keeps well in the refrigerator for up to 5 days, making it perfect for meal prep. I often double the recipe to have plenty on hand for quick and healthy lunches throughout the week.
5) White Bean and Kale Stew
I love making white bean and kale stew for meal prep. It’s hearty, nutritious, and packs well for lunches throughout the week.
I start by sautéing onions, carrots, and garlic in a large pot. Then I add vegetable broth, canned white beans, diced tomatoes, and seasonings like oregano and thyme.
After simmering the base for about 15 minutes, I stir in chopped kale. The kale only needs 10-15 minutes to become tender.
For a creamier texture, I blend about half the soup before adding the kale. This creates a silky broth while still leaving some whole beans and vegetables.
To boost flavor, I sometimes add a Parmesan rind while cooking. A splash of lemon juice at the end brightens up the taste.
This stew keeps well in the fridge for 4-5 days. I portion it into individual containers for easy grab-and-go lunches. It also freezes nicely for longer storage.
6) Mushroom Barley Soup
I love making mushroom barley soup for meal prep. It’s a hearty, nutritious option that’s perfect for cooler days.
To start, I sauté onions, carrots, and celery in olive oil until softened. Then I add a mix of cremini, shiitake, and white button mushrooms for depth of flavor.
Next, I toss in some minced garlic and pearl barley. The barley adds a pleasant chewiness and helps thicken the soup.
I pour in vegetable or chicken broth and bring it to a boil. Then I reduce the heat and let it simmer for about 30-35 minutes until the barley is tender.
For extra flavor, I like to add thyme and bay leaves. A dash of black pepper rounds out the seasoning.
This soup keeps well in the fridge for several days. It’s a great make-ahead meal that’s both satisfying and wholesome.
Nutritional Benefits of Soups and Stews
Soups and stews offer a wealth of health benefits, packing essential nutrients into comforting meals. These versatile dishes can be tailored to meet various dietary needs while providing sustained nourishment.
Vitamins and Minerals
I find that soups and stews are excellent sources of vitamins and minerals. The slow cooking process helps preserve nutrients in vegetables, making them more bioavailable. Leafy greens like spinach and kale add vitamin K, while carrots and sweet potatoes provide beta-carotene, which converts to vitamin A in the body.
Tomato-based soups are rich in lycopene, an antioxidant linked to heart health. Beans and legumes often used in stews contribute iron, magnesium, and folate. Bone broth-based soups offer calcium and phosphorus for bone health.
Adding a variety of colorful vegetables ensures a wide spectrum of vitamins and minerals in each serving.
Low-Calorie Options
I’ve found that soups and stews can be excellent choices for those watching their calorie intake. Broth-based soups are naturally low in calories yet filling due to their high water content. This makes them ideal for weight management or as starters to reduce overall meal consumption.
Vegetable-heavy soups provide fiber, which promotes satiety without adding excessive calories. Lean proteins like chicken or fish can be incorporated for a protein boost without significantly increasing calorie count.
For creamy soups, I recommend using pureed vegetables or low-fat milk alternatives to maintain a luxurious texture while keeping calories in check. This approach allows for indulgence without compromising nutritional goals.
Techniques for Preserving Flavor
Preserving flavor in meal-prepped soups and stews requires careful attention to ingredients and cooking methods. I’ll share some key techniques to ensure your dishes stay delicious throughout the week.
Using Fresh Herbs and Spices
I always start with high-quality, fresh herbs and spices. These aromatic ingredients are crucial for enhancing flavor. I add hardy herbs like rosemary and thyme at the beginning of cooking to infuse the broth. For delicate herbs like cilantro or basil, I wait until the end or even add them fresh when reheating.
I store dried spices in airtight containers away from heat and light. This preserves their potency. I also toast whole spices before grinding to release their oils and intensify their flavors.
When meal prepping, I sometimes create herb bundles tied with kitchen twine. This allows easy removal before storage, preventing over-infusion.
Balancing Flavor Profiles
I focus on creating a harmonious blend of flavors in my soups and stews. This balance helps maintain taste over time. I use the five basic tastes – sweet, salty, sour, bitter, and umami – as a guide.
For sweetness, I might add carrots or a touch of honey. Salt is essential, but I’m careful not to overdo it. A splash of vinegar or lemon juice adds brightness and helps preserve flavor.
I incorporate umami-rich ingredients like mushrooms, tomatoes, or a small amount of soy sauce. These add depth and complexity to the dish.
I taste and adjust seasoning just before storing. This ensures the flavors are perfect from the start.
Storage and Reheating Tips
Proper storage and reheating techniques are essential for maintaining the quality and safety of meal prepped soups and stews. I’ll cover the best containers to use and how to preserve textures when reheating.
Optimal Containers
I recommend using glass containers with airtight lids for storing soups and stews. Glass is microwave-safe and won’t absorb odors or stains. For portability, I like BPA-free plastic containers with leak-proof lids.
When filling containers, I leave about an inch of space at the top to allow for expansion when freezing. I label each container with the recipe name and date prepared.
For longer storage, I use freezer-safe zip-top bags. I lay them flat to freeze, which saves space and allows for quicker thawing.
Maintaining Texture
To maintain textures when reheating, I use low heat and stir occasionally. For stovetop reheating, I add a splash of broth or water if needed to thin out thickened soups.
When using a microwave, I heat in 30-second intervals, stirring between each. This helps distribute heat evenly and prevents overcooking.
For soups with pasta or grains, I often store them separately and combine when reheating to prevent mushiness. I also add fresh herbs or a squeeze of lemon just before serving to brighten flavors.