Soups, Stews, and Chilis: Comfort for Your Body and Soul

Warm up with a bowl of hearty soup, filled with nutritious vegetables and comforting flavors for a cozy fall meal.

When the weather cools down, there’s nothing like a warm bowl of soup, stew, or chili to provide comfort and nourishment. This collection of Phase 2 and Phase 3 compliant recipes combines hearty ingredients with the ease of crock pots, instant pots, and "dump and cook" methods, making it simple to prepare healthy, flavorful meals. With options for both meat-lovers and plant-based eaters, these recipes bring all the cozy flavors of fall and winter to your table without compromising on health goals.

Phase 2 Compliant Recipes

Warm, nourishing, and perfectly Phase 2-friendly, these recipes make it easy to enjoy comforting meals while staying on track. Each option is designed to be both flavorful and filling, with ingredients that provide ample protein, fiber, and nutrients.

Crock Pot Chicken and Vegetable Soup

This simple chicken soup is packed with protein and fresh veggies, making it ideal for Phase 2. Letting the flavors meld in the crock pot brings out a rich, comforting taste that’s both satisfying and wholesome.

Ingredients

• 1 lb boneless, skinless chicken breast
• 4 cups low-sodium chicken broth
• 1 cup chopped carrots
• 1 cup chopped celery
• 1 cup chopped zucchini
• 2 cloves garlic, minced
• 1 tsp dried thyme
• 1 tsp dried rosemary
• Salt and pepper to taste

Instructions

• Add all ingredients to the crock pot, layering the chicken on the bottom.
• Cover and cook on low for 6-7 hours or until chicken is cooked through and vegetables are tender.
• Shred the chicken in the pot, stir, and serve warm.

Instant Pot Beef Stew

A hearty, quick-cooking beef stew that’s perfect for Phase 2. Using lean cuts of beef, fresh vegetables, and a rich broth, this stew comes together in the instant pot for a delicious meal in minutes.

Ingredients

• 1 lb lean beef stew meat, trimmed of fat
• 4 cups low-sodium beef broth
• 1 cup chopped carrots
• 1 cup chopped celery
• 1 cup chopped onion
• 1 tsp dried thyme
• 1 bay leaf
• Salt and pepper to taste

Instructions

• Set the instant pot to sauté and brown the beef for 2-3 minutes, then turn off sauté mode.
• Add all remaining ingredients, stir, and set to pressure cook on high for 20 minutes.
• Allow natural pressure release, remove the bay leaf, and serve warm.

Dump and Cook Cabbage and Turkey Soup

A quick, Phase 2-friendly “dump and cook” soup that requires minimal prep. This nutrient-dense soup combines lean ground turkey, cabbage, and simple spices for a satisfying, one-pot meal.

Ingredients

• 1 lb ground turkey
• 4 cups low-sodium chicken or vegetable broth
• 2 cups chopped cabbage
• 1 cup chopped bell pepper
• 1 tsp garlic powder
• 1 tsp paprika
• Salt and pepper to taste

Instructions

• Place all ingredients in a large pot, stirring to combine.
• Bring to a simmer, cover, and cook for 25-30 minutes, or until the cabbage is tender and flavors are well blended.
• Serve hot and enjoy!

This protein-packed lentil soup brings together fresh ingredients and warming spices for a nutritious, filling meal.

Phase 3 Compliant Recipes

These Phase 3-friendly recipes provide hearty, wholesome options that bring comfort and nutrition together. With ingredients like lentils, beans, and lean proteins, these meals are perfect for anyone looking to enjoy satisfying, flavor-packed dishes while adhering to Phase 3 guidelines.

Crock Pot Lentil and Sweet Potato Stew

This cozy lentil and sweet potato stew is a filling, nutrient-dense dish that’s easy to prepare in the crock pot. With warm spices and hearty ingredients, it’s perfect for a chilly day.

Ingredients

• 1 cup dried lentils, rinsed
• 1 large sweet potato, peeled and diced
• 4 cups low-sodium vegetable broth
• 1 cup chopped carrots
• 1 cup chopped celery
• 1 tsp ground cumin
• 1 tsp paprika
• Salt and pepper to taste

Instructions

• Add all ingredients to the crock pot, stirring to combine.
• Cover and cook on low for 6-7 hours, or until lentils and vegetables are tender.
• Stir, adjust seasonings if needed, and serve warm.

Instant Pot Vegan Chili

Packed with beans, vegetables, and spices, this vegan chili is hearty and flavorful. The instant pot makes it a quick, convenient dish that’s perfect for Phase 3 compliance.

Ingredients

• 1 can black beans, drained and rinsed
• 1 can kidney beans, drained and rinsed
• 1 can diced tomatoes
• 1 cup chopped bell peppers
• 1 cup chopped onion
• 1 cup chopped zucchini
• 2 cups low-sodium vegetable broth
• 1 tbsp chili powder
• 1 tsp cumin
• 1 tsp smoked paprika
• Salt and pepper to taste

Instructions

• Set the instant pot to sauté mode, and lightly cook the bell peppers, onions, and zucchini for 2-3 minutes.
• Turn off sauté mode and add remaining ingredients, stirring to combine.
• Set to pressure cook on high for 15 minutes, then allow natural pressure release.
• Serve hot and enjoy!

Dump and Cook Beef and Black Bean Chili

This easy, “dump and cook” chili combines lean beef with black beans, tomatoes, and spices, making it a delicious Phase 3 meal that’s perfect for busy days.

Ingredients

• 1 lb lean ground beef
• 1 can black beans, drained and rinsed
• 1 can diced tomatoes
• 1 cup chopped bell peppers
• 1 cup chopped onion
• 2 cups low-sodium beef or vegetable broth
• 1 tbsp chili powder
• 1 tsp cumin
• Salt and pepper to taste

Instructions

• Place all ingredients in a large pot, stirring to combine.
• Bring to a simmer, cover, and cook for 30-35 minutes, or until flavors meld and vegetables are tender.
• Serve warm and enjoy!

Loaded with a rainbow of veggies, this vegan vegetable soup is as nourishing as it is delicious, perfect for a wholesome fall dinner.

Vegetarian and Vegan Recipes

Whether you’re looking for a creamy vegetarian option or a light vegan broth, these soups provide hearty, plant-based comfort perfect for Phase 2 and Phase 3. Each recipe is full of seasonal ingredients and warm flavors, making them ideal choices for a cozy meal.

Vegetarian: Phase 3 Creamy Butternut Squash Soup

This creamy butternut squash soup is rich and satisfying, with a velvety texture achieved through roasted squash and almond milk. It’s a Phase 3-friendly soup that’s perfect for chilly days and bursting with fall flavor.

Ingredients

• 1 medium butternut squash, peeled and cubed
• 1 tbsp olive oil
• 3 cups low-sodium vegetable broth
• 1 cup unsweetened almond milk
• 1 small onion, chopped
• 1 tsp ground cinnamon
• Salt and pepper to taste

Instructions

• Preheat oven to 400°F (200°C). Toss butternut squash cubes with olive oil, salt, and pepper, and spread them on a baking sheet. Roast for 25-30 minutes, until tender.
• In a large pot, sauté the onion for 3-4 minutes until soft, then add roasted squash, vegetable broth, and cinnamon.
• Simmer for 10 minutes, then blend with an immersion blender until smooth. Stir in almond milk, adjust seasoning, and serve warm.

Vegan: Phase 2 or 3 Vegan Vegetable Soup

This light, broth-based soup is loaded with seasonal vegetables and fresh herbs, making it a flexible option that’s suitable for both Phase 2 and Phase 3. It’s nourishing, flavorful, and easy to make with minimal prep.

Ingredients

• 4 cups low-sodium vegetable broth
• 1 cup chopped zucchini
• 1 cup chopped carrots
• 1 cup chopped spinach
• 1/2 cup chopped celery
• 2 cloves garlic, minced
• Fresh herbs (such as parsley or thyme), chopped
• Salt and pepper to taste

Instructions

• In a large pot, combine all ingredients except fresh herbs. Bring to a simmer, cover, and cook for 20-25 minutes, or until vegetables are tender.
• Stir in fresh herbs, adjust seasoning as desired, and serve hot.

Tips for Using Crock Pots, Instant Pots, and Dump-and-Cook Methods

Making the most of these cooking methods can save time and enhance flavor, turning simple ingredients into comforting, well-balanced meals with minimal effort. Here are some tips to help you get the best results with each approach.

Crock Pot Tips

When using a crock pot, layering ingredients correctly and setting the right cooking time are essential for rich, developed flavors.

• Layering Ingredients: Place dense ingredients like root vegetables on the bottom and delicate ones like leafy greens near the top to ensure even cooking.
• Set the Right Cooking Time: For most recipes, cooking on low for longer results in deeper flavors, while the high setting is ideal for shorter cooking times.
• Develop Deep Flavors: Sauté aromatics like onions and garlic before adding them to the crock pot to enhance the depth of flavor in slow-cooked meals.

Instant Pot Tips

Instant pots bring the power of pressure cooking to create tender, flavorful dishes quickly. Here’s how to make the most of this versatile appliance.

• Pressure Cooking for Tender Meals: Use the pressure cooking feature for meats and tougher vegetables. This method infuses flavors quickly and results in tender textures.
• Adjusting Cooking Times: If your recipe contains a mix of ingredients, consider adding quick-cooking items (like leafy greens or softer veggies) after the initial pressure cook cycle to prevent overcooking.
• Use the Sauté Function: For extra flavor, use the sauté function before pressure cooking to caramelize vegetables or brown meats.

Dump-and-Cook Tips

For a truly hands-off approach, dump-and-cook meals are perfect. With a little prep, you can assemble ingredients quickly and have a delicious meal with minimal cleanup.

• Prepping Ingredients Ahead: Chop and portion ingredients ahead of time so you can simply “dump” them in the pot when ready to cook.
• Minimize Dishes: Use freezer bags or storage containers to pre-portion ingredients, especially for busy days. This way, you can go straight from fridge to pot.
• Balancing Flavors: Since these meals rely on simple preparation, choose ingredients with bold flavors, like fresh herbs, spices, and quality broths, to ensure the final dish is flavorful.

Warm Up with These Easy and Healthy Recipes

As the days grow cooler, these easy, Phase 2 and Phase 3 compliant soups, stews, and chilis provide all the warmth and comfort you crave with the added benefits of balanced, nourishing ingredients. With the convenience of crock pots, instant pots, and dump-and-cook methods, preparing these hearty dishes is simpler than ever. We encourage you to try these recipes and share your own favorite soup or stew ideas with the BioSource Nutra community, where we can celebrate the season of cozy, healthy meals together.

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