Soups and stews are comforting, versatile dishes that turn simple ingredients into deeply satisfying meals with minimal effort. They can be light or hearty, easily customized with seasonal produce, proteins, and spices to suit any taste.

Beyond their flavor, soups and stews are perfect for meal prep, storing well and often tasting even better the next day. They’re also a great way to reduce food waste by using leftover ingredients.

This chapter offers recipes like spiced chickpea and tomato stew, miso soup with mushrooms and greens, and rustic barley and vegetable potage, all designed to teach you the art of layering flavors and slow cooking.

By mastering these techniques, you’ll elevate your home cooking and create nourishing meals that comfort and satisfy.

Fatty Liver Diet Cookbook

Warm & Nourishing: Soups to Soothe and Heal

Gingered Sweet Potato and Apple Soup

DIRECTIONS:

• In a large pot, melt coconut oil over medium heat. Add onion and ginger, sauté until onion is soft.
• Add sweet potatoes, apples, and cinnamon, cook for 5 min, stirring occasionally.
• Pour in broth and bring to a boil. Reduce heat and simmer for 20 min until sweet potatoes are tender.
• Blend the soup until smooth. Stir in coconut milk and season with salt and pepper.
• Reheat gently and serve warm.

TIPS:

• Top with toasted pumpkin seeds for added crunch.

N.V.: Calories: 180, Fat: 5g, Carbs: 34g, Protein: 3g, Sugar: 12g

---

Curried Cauliflower and Leek Soup

DIRECTIONS:

• Preheat oven to 400°F (204°C).
• On a baking sheet, toss cauliflower with 1 Tbsp olive oil and curry powder. Roast for 20 min until golden.
• In a pot, heat remaining olive oil over medium heat. Add leeks, sauté until soft.
• Add roasted cauliflower and broth, bring to a boil. Simmer for 15 min.
• Blend the soup until smooth. Stir in coconut milk, season with salt and pepper.
• Serve hot, garnished with fresh parsley.

TIPS:

• Serve with naan bread for an Indian-inspired meal.

N.V.: Calories: 230, Fat: 15g, Carbs: 20g, Protein: 5g, Sugar: 5g

---

Herbed Mushroom and Barley Soup

DIRECTIONS:

• In a large pot, heat olive oil over medium heat. Add onion and garlic, sauté until translucent.
• Add mushrooms, thyme, and rosemary, cook until mushrooms are browned.
• Stir in barley and broth, bring to a boil.
• Reduce heat, cover, and simmer for 35 min until barley is tender.
• Season with salt and pepper. Serve hot, garnished with fresh parsley.

TIPS:

• Add a splash of sherry for a richer flavor.

N.V.: Calories: 250, Fat: 7g, Carbs: 42g, Protein: 8g, Sugar: 4g

---

Roasted Red Pepper and Tomato Bisque

DIRECTIONS:

• Preheat oven to 425°F (218°C).
• Toss peppers, tomatoes, onion, and garlic with olive oil. Spread on a baking sheet.
• Roast for 20 min until vegetables are charred and tender.
• Transfer to a blender, add broth, and blend until smooth.
• Pour into a pot, stir in cream, and heat through.
• Season with salt and pepper. Serve hot, garnished with fresh basil.

TIPS:

• Use smoked paprika for a smoky depth of flavor.

N.V.: Calories: 210, Fat: 14g, Carbs: 20g, Protein: 4g, Sugar: 10g

---

Butternut Squash and Sage Velouté

DIRECTIONS:

• In a large pot, heat olive oil over medium heat. Add onion and garlic, sauté until soft.
• Add squash and sage, cook for 5 min.
• Pour in broth, bring to a boil. Reduce heat and simmer for 25 min until squash is tender.
• Blend the soup until smooth. Stir in cream, season with salt and pepper.
• Reheat gently and serve, garnished with fresh sage leaves.

TIPS:

• Sprinkle with roasted pumpkin seeds for texture.

N.V.: Calories: 200, Fat: 10g, Carbs: 28g, Protein: 3g, Sugar: 6g

---

Chilled Cucumber and Avocado Soup

DIRECTIONS:

• In a blender, combine cucumbers, avocados, yogurt, lime juice, and mint leaves.
• Blend until smooth. Season with salt and pepper.
• Add ice cubes for a chilled effect, if desired.
• Serve immediately, garnished with fresh dill.

TIPS:

• For a spicier kick, add a pinch of cayenne pepper.

N.V.: Calories: 180, Fat: 14g, Carbs: 12g, Protein: 5g, Sugar: 4g

---

Turmeric and Ginger Broth with Quinoa

DIRECTIONS:

• In a large pot, heat olive oil over medium heat. Add onion, garlic, and ginger, sauté until fragrant.
• Add quinoa and turmeric, stir to coat.
• Pour in broth, bring to a boil. Reduce heat and simmer for 15 min until quinoa is cooked.
• Season with salt and pepper. Serve hot, garnished with fresh cilantro.

TIPS:

• Add chopped kale for extra nutrients.

N.V.: Calories: 220, Fat: 6g, Carbs: 34g, Protein: 8g, Sugar: 3g

---

Hearty Stews: One-Pot Meals for Sustained Energy

Spiced Lentil and Sweet Potato Stew

DIRECTIONS:

• In a large pot, heat olive oil over medium heat. Add onion, garlic, and ginger, sautéing until fragrant.
• Stir in cumin, turmeric, and smoked paprika, cooking for another minute.
• Add sweet potatoes, lentils, and broth. Bring to a boil, then reduce to a simmer.
• Cook for 30-35 minutes, until sweet potatoes are tender and lentils are cooked.
• Season with salt and pepper. Serve hot, garnished with cilantro.

TIPS:

• For a creamier texture, blend half of the stew and return to the pot.
• Serve with a dollop of plain yogurt for added creaminess.

N.V.: Calories: 240, Fat: 4g, Carbs: 45g, Protein: 10g, Sugar: 8g

---

Moroccan Chickpea and Apricot Tagine

DIRECTIONS:

• Heat olive oil in a tagine or heavy-bottomed pot over medium heat. Add onion and garlic, cooking until soft.
• Stir in cinnamon, coriander, ginger, and cayenne, cooking for another minute.
• Add chickpeas, apricots, broth, and tomatoes. Bring to a simmer.
• Cover and cook for 35-40 minutes, until apricots are tender and flavors meld.
• Season with salt and pepper. Serve garnished with parsley.

TIPS:

• Pair with couscous or quinoa for a complete meal.
• Adjust spices to personal preference for more heat or sweetness.

N.V.: Calories: 320, Fat: 6g, Carbs: 60g, Protein: 10g, Sugar: 24g

---

Brazilian Black Bean and Kale Feijoada

DIRECTIONS:

• In a large pot, heat olive oil over medium heat. Sauté onion and garlic until translucent.
• Add bay leaves, smoked paprika, oregano, and black pepper, stirring to combine.
• Drain beans and add to the pot along with water. Bring to a boil.
• Reduce heat, cover, and simmer for 45 minutes, stirring occasionally.
• Add kale and continue cooking for 15 minutes, until beans are tender and kale is wilted.
• Season with salt. Serve with lime wedges.

TIPS:

• For a smoky flavor, add a smoked turkey leg during cooking, removing before serving.
• Top with chopped fresh cilantro for added freshness.

N.V.: Calories: 280, Fat: 7g, Carbs: 42g, Protein: 13g, Sugar: 2g

---

Thai Pumpkin and Coconut Curry

DIRECTIONS:

• In a large pot, heat coconut oil over medium heat. Add onion and garlic, sautéing until soft.
• Stir in red curry paste, cooking for 1 minute.
• Add coconut milk, pumpkin, bell pepper, and broth. Bring to a simmer.
• Cook for 25-30 minutes, until pumpkin is tender.
• Stir in fish sauce and brown sugar. Serve garnished with basil.

TIPS:

• For a vegetarian version, omit fish sauce and add soy sauce instead.
• Serve with jasmine rice for a complete meal.

N.V.: Calories: 350, Fat: 24g, Carbs: 30g, Protein: 5g, Sugar: 8g

---

Hearty Barley and Mushroom Risotto

DIRECTIONS:

• In a large pot, heat olive oil over medium heat. Sauté onion and garlic until translucent.
• Add barley, stirring for 2 minutes.
• Pour in white wine, cooking until absorbed.
• Gradually add warm broth, one cup at a time, stirring frequently until absorbed before adding more.
• Add mushrooms with the last cup of broth. Cook until barley is tender and creamy.
• Stir in Parmesan, thyme, salt, and pepper. Serve garnished with parsley.

TIPS:

• For a vegan option, omit Parmesan or substitute with nutritional yeast.
• Add a splash of truffle oil for a luxurious touch.

N.V.: Calories: 320, Fat: 9g, Carbs: 50g, Protein: 10g, Sugar: 3g

---

French Ratatouille with Herbes de Provence

DIRECTIONS:

• In a large pot, heat olive oil over medium heat. Add eggplant, zucchini, and bell pepper, sautéing until soft.
• Add onion and garlic, cooking until fragrant.
• Stir in tomatoes and Herbes de Provence.
• Reduce heat, cover, and simmer for 45 minutes, stirring occasionally.
• Season with salt and pepper. Serve garnished with basil.

TIPS:

• Serve with crusty bread or as a side to grilled meats.
• For added depth, roast the vegetables before stewing.

N.V.: Calories: 150, Fat: 7g, Carbs: 20g, Protein: 3g, Sugar: 8g

---

Hearty Quinoa and Vegetable Chili

DIRECTIONS:

• In a large pot, heat olive oil over medium heat. Add onion and garlic, sautéing until soft.
• Add bell peppers, cooking until tender.
• Stir in quinoa, black beans, kidney beans, tomatoes, broth, chili powder, and cumin.
• Bring to a simmer, cover, and cook for 30-35 minutes, until quinoa is cooked.
• Season with salt and pepper. Serve garnished with cilantro.

TIPS:

• For added heat, include a diced jalapeño with the bell peppers.
• Top with avocado slices for a creamy contrast.

N.V.: Calories: 320, Fat: 7g, Carbs: 55g, Protein: 12g, Sugar: 10g

---

Seasonal Soups: Recipes for Every Time of Year

Spring Pea and Mint Velouté

DIRECTIONS:

• Heat olive oil in a large pot over medium heat. Add onion and garlic, sauté until translucent.
• Add peas and vegetable stock, bring to a boil, then reduce heat and simmer for 15 min.
• Stir in mint leaves and remove from heat.
• Use an immersion blender to purée the soup until smooth.
• Season with salt and pepper. Serve with a dollop of Greek yogurt.

TIPS:

• For a creamier texture, add a splash of coconut milk.
• Garnish with extra mint for a fresh finish.

N.V.: Calories: 180, Fat: 7g, Carbs: 22g, Protein: 6g, Sugar: 7g

---

Summer Gazpacho with Watermelon

DIRECTIONS:

• Combine watermelon, cucumber, bell pepper, tomatoes, and onion in a blender.
• Add red wine vinegar and olive oil, blend until smooth.
• Season with salt and pepper, chill for at least 1 hr.
• Serve cold, garnished with fresh basil leaves.

TIPS:

• Add a dash of hot sauce for a spicy kick.
• Serve with crusty bread for a complete meal.

N.V.: Calories: 130, Fat: 8g, Carbs: 16g, Protein: 2g, Sugar: 11g

---

Autumn Butternut Squash and Sage Bisque

DIRECTIONS:

• Preheat oven to 400°F (204°C). Toss squash with 1 Tbsp olive oil, roast for 20 min until tender.
• In a pot, heat remaining olive oil, sauté onion and garlic until soft.
• Add roasted squash, broth, and sage. Simmer for 10 min.
• Blend until smooth, season with salt and pepper.
• Serve with a swirl of coconut cream.

TIPS:

• Top with toasted pumpkin seeds for crunch.
• Use an air fryer for quicker squash roasting.

N.V.: Calories: 210, Fat: 9g, Carbs: 31g, Protein: 3g, Sugar: 8g

---

Winter Root Vegetable and Barley Soup

DIRECTIONS:

• In a large pot, heat olive oil, add onion and garlic, sauté until fragrant.
• Add carrots, parsnips, turnip, and barley, stir well.
• Pour in stock, add bay leaf, bring to a boil, then reduce heat and simmer for 45 min.
• Season with salt and pepper, remove bay leaf before serving.
• Garnish with fresh parsley.

TIPS:

• For added flavor, include a Parmesan rind while simmering.
• Substitute barley with quinoa for a gluten-free option.

N.V.: Calories: 250, Fat: 7g, Carbs: 42g, Protein: 6g, Sugar: 7g

---

Hearty Lentil and Spinach Stew

DIRECTIONS:

• Heat olive oil in a large pot, add onion and garlic, sauté until golden.
• Add carrots, bell pepper, lentils, stock, cumin, and paprika.
• Bring to a boil, then reduce heat and simmer for 30 min.
• Stir in spinach, cook until wilted, season with salt and pepper.

TIPS:

• For a spicier stew, add chili flakes.
• Serve with crusty bread for a complete meal.

N.V.: Calories: 220, Fat: 6g, Carbs: 31g, Protein: 11g, Sugar: 6g

---

Spiced Carrot and Ginger Soup

DIRECTIONS:

• Heat olive oil in a pot, add onion, garlic, and ginger, sauté until fragrant.
• Add carrots, stock, and coriander, bring to a boil.
• Reduce heat and simmer for 25 min until carrots are tender.
• Blend until smooth, season with salt and pepper.
• Serve with a drizzle of coconut milk.

TIPS:

• Add a pinch of nutmeg for extra warmth.
• Garnish with fresh cilantro for a burst of flavor.

N.V.: Calories: 160, Fat: 8g, Carbs: 21g, Protein: 3g, Sugar: 9g

---

Roasted Red Pepper and Tomato Bisque

DIRECTIONS:

• Preheat oven to 425°F (218°C). Arrange bell peppers and tomatoes on a baking sheet, drizzle with 1 Tbsp olive oil, roast for 30 min.
• In a pot, heat remaining olive oil, sauté onion and garlic until soft.
• Add roasted vegetables, stock, and dried basil, simmer for 10 min.
• Blend until smooth, season with salt and pepper.
• Garnish with fresh basil leaves before serving.

TIPS:

• For a smoky flavor, char peppers over an open flame before roasting.
• Serve with a sprinkle of Parmesan cheese for added depth.

N.V.: Calories: 190, Fat: 9g, Carbs: 26g, Protein: 4g, Sugar: 13g