15 Cozy High-Protein Winter Soups and Stews

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Did you know that a warm bowl of soup can be both comforting and nutritious? As the temperatures drop, there’s nothing quite like curling up with a hearty winter soup or stew that not only warms your soul but also packs a powerful protein punch.

In this blog, we’ll explore 15 cozy high-protein winter soups and stews that are perfect for nourishing your body and satisfying your taste buds. Get ready to learn about delicious recipes like Spicy Lentil and Sausage Stew and Coconut Curry Chicken Soup that will leave you feeling cozy and satisfied!

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Table of Contents

Hearty Chicken Quinoa Soup

This Hearty Chicken Quinoa Soup is a nourishing and flavorful dish that brings comfort to any meal. The combination of tender chicken, wholesome quinoa, and vibrant vegetables creates a delightful blend that warms the soul.

Ingredients:

1 tablespoon olive oil
1 medium onion, diced
2 cloves garlic, minced
2 medium carrots, diced
2 stalks celery, diced
1 teaspoon dried thyme
1 teaspoon dried oregano
6 cups chicken broth
1 cup quinoa, rinsed
2 cups cooked chicken, shredded
1 cup frozen peas
Salt and pepper to taste
2 tablespoons lemon juice

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.

2. Stir in the minced garlic, carrots, and celery, cooking for an additional 5 minutes until softened.

3. Add the dried thyme and oregano, stirring to combine with the vegetables.

4. Pour in the chicken broth and bring to a boil.

5. Add the rinsed quinoa, reduce the heat to a simmer, and cook for 15 minutes.

6. Stir in the shredded chicken, frozen peas, salt, and pepper. Cook for an additional 5 minutes until heated through.

7. Remove from heat and stir in the lemon juice before serving.

Tips:

For added depth of flavor, consider including fresh herbs such as parsley or dill.
This soup can be stored in the fridge for up to 4 days and freezes well for longer storage.
Customize the vegetables by adding your favorites or what you have on hand.

Spicy Lentil and Sausage Stew

This Spicy Lentil and Sausage Stew is a hearty, comforting dish that combines the rich flavors of savory sausage and earthy lentils with a hint of heat, making it a perfect meal for colder days.

Ingredients:

1 tablespoon olive oil
1 pound spicy sausage, sliced
1 cup diced onion
2 cloves garlic, minced
1 carrot, diced
1 celery stalk, diced
1 teaspoon cumin
1 teaspoon paprika
1/2 teaspoon cayenne pepper
1 can (14.5 oz) diced tomatoes
4 cups vegetable broth
1 cup dried lentils, rinsed
2 cups chopped kale
Salt and pepper to taste

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

1. Heat the olive oil in a large pot over medium heat.

2. Add the sliced sausage and cook until browned, about 5 minutes.

3. Stir in the onion, garlic, carrot, and celery; cook for an additional 5 minutes until the vegetables are soft.

4. Add the cumin, paprika, and cayenne pepper; stir well to combine.

5. Pour in the diced tomatoes and vegetable broth, bringing the mixture to a boil.

6. Stir in the lentils, reduce the heat, and let it simmer for about 25 minutes or until the lentils are tender.

7. Add the chopped kale and cook for another 5 minutes until wilted.

8. Season with salt and pepper to taste; serve warm.

Tips:

For extra heat, consider adding diced jalapeño or more cayenne pepper.
This stew can be stored in the refrigerator for up to 5 days and tastes even better the next day.
Feel free to swap out the kale for spinach or other greens based on your preference.

Creamy White Bean and Kale Soup

This Creamy White Bean and Kale Soup is a comforting and nutritious dish that perfectly balances hearty beans with the vibrant flavor of kale. Rich and creamy, this soup will warm you up while providing a healthy dose of vegetables.

Ingredients:

1 tablespoon olive oil
1 medium onion, diced
2 cloves garlic, minced
4 cups vegetable broth
2 cans (15 oz each) white beans, drained and rinsed
1 bunch kale, chopped
1 teaspoon dried thyme
1 teaspoon salt
½ teaspoon black pepper
1 cup heavy cream or coconut milk
Juice of 1 lemon

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until soft and translucent, about 5 minutes.

2. Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant.

3. Add the vegetable broth, white beans, dried thyme, salt, and black pepper. Bring to a simmer and let cook for about 15 minutes.

4. Add the chopped kale to the pot and cook for another 5-7 minutes until the kale is tender.

5. Using an immersion blender, blend the soup until creamy, leaving some chunks of beans for texture. Alternatively, transfer half of the soup to a blender, blend until smooth, and return to the pot.

6. Stir in the heavy cream or coconut milk and add the lemon juice. Adjust seasoning if necessary, then heat through and serve warm.

Tips:

For added flavor, consider adding some smoked paprika or red pepper flakes.
This soup can be stored in the fridge for up to 5 days, making it perfect for meal prep.
Feel free to substitute other greens, such as spinach or Swiss chard, if kale is not available.

Beef and Barley Winter Warmer

This Beef and Barley Winter Warmer is the ultimate comfort food, featuring tender beef, hearty barley, and a medley of aromatic vegetables. The rich broth is infused with savory flavors, making it the perfect dish to enjoy on chilly evenings.

Ingredients:

1 pound beef chuck, cut into 1-inch cubes
1 tablespoon olive oil
1 medium onion, chopped
2 carrots, diced
2 stalks celery, diced
3 cloves garlic, minced
1 cup pearl barley
6 cups beef broth
1 cup diced tomatoes
1 teaspoon dried thyme
1 bay leaf
Salt and pepper to taste

Preparation Time: 15 minutes

Cooking Time: 1 hour 30 minutes

Total Time: 1 hour 45 minutes

Instructions:

1. In a large pot, heat the olive oil over medium heat and add the beef cubes. Sear the meat until browned on all sides, about 5-7 minutes.

2. Add the chopped onion, carrots, celery, and garlic to the pot, and sauté for 5 minutes until the vegetables are softened.

3. Stir in the pearl barley, beef broth, diced tomatoes, thyme, bay leaf, salt, and pepper.

4. Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for about 1 hour, or until the barley is tender.

5. Remove the bay leaf before serving, and adjust seasoning if necessary.

Tips:

For extra flavor, consider adding a splash of red wine to the broth.
Let the stew cool completely before refrigerating; it can be stored for up to 3 days.
This dish also freezes well, so portion it out for easy meals later on.

Smoky Black Bean and Sweet Potato Stew

This Smoky Black Bean and Sweet Potato Stew is a comforting dish packed with protein and fiber. The rich, smoky flavors combined with the sweetness of the potatoes create a deliciously satisfying meal.

Ingredients:

2 tablespoons olive oil
1 medium onion, diced
2 cloves garlic, minced
1 teaspoon smoked paprika
1 teaspoon cumin
1/2 teaspoon chili powder
1/4 teaspoon black pepper
1/4 teaspoon salt
2 cups sweet potatoes, peeled and cubed
1 can (14 oz) diced tomatoes
2 cups vegetable broth
1 can (15 oz) black beans, drained and rinsed
1 cup corn, frozen or fresh
1 tablespoon lime juice
1/4 cup cilantro, chopped

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion and sauté until translucent, about 5 minutes.

2. Stir in the garlic, smoked paprika, cumin, chili powder, black pepper, and salt; cook for 1 minute until fragrant.

3. Add the sweet potatoes, diced tomatoes, and vegetable broth to the pot. Bring to a boil, then reduce the heat to low and simmer for about 20 minutes, or until the sweet potatoes are tender.

4. Stir in the black beans and corn, then cook for an additional 5 minutes to heat through.

5. Remove from heat and stir in the lime juice and cilantro before serving.

Tips:

You can add more spices to adjust the heat level to your liking.
This stew can be made ahead of time and tastes even better the next day.
Serve with crusty bread or over rice for a complete meal.

Turkey and Vegetable Chili

This Turkey and Vegetable Chili is a hearty, flavorful dish packed with lean turkey and a medley of colorful vegetables, delivering both nutrition and satisfaction in every bowl. The blend of spices and fresh ingredients brings a comforting warmth, perfect for chilly days.

Ingredients:

1 pound lean ground turkey
1 tablespoon olive oil
1 cup chopped onion
1 cup chopped bell peppers
2 cloves garlic, minced
1 can (14.5 ounces) diced tomatoes
1 can (15 ounces) kidney beans, drained and rinsed
1 can (15 ounces) black beans, drained and rinsed
2 cups corn, fresh or frozen
2 tablespoons chili powder
1 teaspoon cumin
1 teaspoon paprika
½ teaspoon salt
½ teaspoon black pepper
2 cups low-sodium chicken broth

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and bell peppers, and sauté until softened, about 5 minutes.

2. Stir in the minced garlic and cook for an additional minute until fragrant.

3. Add the ground turkey to the pot and cook until browned, breaking it apart as it cooks, about 5-7 minutes.

4. Once the turkey is cooked through, add the diced tomatoes (with their juices), kidney beans, black beans, corn, chili powder, cumin, paprika, salt, and pepper.

5. Pour in the chicken broth and stir to combine all ingredients. Bring the mixture to a boil.

6. Reduce the heat to low and let the chili simmer for 20 minutes, stirring occasionally.

7. Taste and adjust seasonings as needed before serving hot.

Tips:

For extra heat, add chopped jalapeños or a dash of cayenne pepper.
This chili tastes even better the next day, so consider making it in advance.
Serve with toppings such as sour cream, shredded cheese, or fresh cilantro for added flavor.

Loaded Potato and Bacon Chowder

This Loaded Potato and Bacon Chowder is a comforting dish that combines the rich flavors of crispy bacon, creamy potatoes, and savory seasonings, making it a perfect meal for chilly evenings.

Ingredients:

6 slices bacon
1 medium onion, diced
2 cloves garlic, minced
4 cups diced potatoes
4 cups chicken or vegetable broth
1 cup heavy cream
1 teaspoon salt
1/2 teaspoon black pepper
1 teaspoon dried thyme
1 cup shredded cheddar cheese
1/4 cup chopped green onions
1/2 cup sour cream (for serving)

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

1. In a large pot, cook the bacon over medium heat until crispy. Remove and crumble the bacon, leaving the drippings in the pot.

2. Add the diced onion to the pot and sauté for about 5 minutes until softened. Stir in the minced garlic and cook for an additional 1 minute.

3. Add the diced potatoes to the pot along with the broth, salt, pepper, and thyme. Bring to a boil, then reduce heat and simmer for about 15 minutes or until the potatoes are tender.

4. Stir in the heavy cream and half of the crumbled bacon, cooking for an additional 5 minutes. If you prefer a thicker chowder, mash some of the potatoes against the side of the pot.

5. Serve the chowder hot, garnished with shredded cheddar cheese, remaining bacon, chopped green onions, and a dollop of sour cream.

Tips:

For an even richer flavor, use a combination of chicken broth and heavy cream.
Feel free to add vegetables like corn or carrots for extra texture and flavor.
This chowder can be made ahead and stored in the refrigerator for up to 3 days.

Savory Chickpea and Spinach Soup

This Savory Chickpea and Spinach Soup is a delightful blend of earthy chickpeas and vibrant spinach, creating a comforting and nutritious meal perfect for any time of year. Packed with flavor from garlic, spices, and a hint of lemon, this soup is sure to satisfy your taste buds.

Ingredients:

1 tablespoon olive oil
1 onion, chopped
3 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon smoked paprika
4 cups vegetable broth
2 cans chickpeas, drained and rinsed
4 cups fresh spinach
1 lemon, juiced
Salt and pepper to taste

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. In a large pot, heat the olive oil over medium heat.

2. Add the chopped onion and cook until translucent, about 5 minutes.

3. Stir in the minced garlic, ground cumin, and smoked paprika; cook for another minute until fragrant.

4. Pour in the vegetable broth and bring to a boil.

5. Add the chickpeas, reduce the heat, and let the soup simmer for 10 minutes.

6. Incorporate the fresh spinach and cook until wilted, about 2 minutes.

7. Stir in the lemon juice and season with salt and pepper to taste.

8. Serve hot and enjoy!

Tips:

For an extra kick, add a pinch of red pepper flakes while cooking.
You can substitute kale or Swiss chard for the spinach if desired.
Leftover soup can be stored in the refrigerator for up to 3 days.
Feel free to blend the soup for a smoother texture, if preferred.

Pumpkin and Turkey Taco Soup

This Pumpkin and Turkey Taco Soup brings together the warm, comforting flavors of pumpkin with the zesty deliciousness of taco seasoning. It’s a nutritious and hearty meal that’s perfect for chilly evenings!

Ingredients:

1 pound ground turkey
1 cup diced onions
2 cloves garlic, minced
1 can (15 ounces) pure pumpkin puree
4 cups chicken broth
1 can (15 ounces) black beans, drained and rinsed
1 can (15 ounces) corn, drained
2 tablespoons taco seasoning
1 teaspoon salt
1/2 teaspoon black pepper
1 cup diced tomatoes (canned or fresh)
1 cup shredded cheese (optional for serving)
1/4 cup chopped fresh cilantro (optional for garnish)
1 lime, cut into wedges (for serving)

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

1. In a large pot, over medium heat, cook the ground turkey until browned, breaking it apart with a spoon.

2. Add the diced onions and garlic to the pot, sautéing until the onions are translucent.

3. Stir in the pumpkin puree, chicken broth, black beans, corn, taco seasoning, salt, and black pepper.

4. Bring the mixture to a boil, then reduce heat and let it simmer for about 20 minutes.

5. After simmering, add the diced tomatoes and stir well; cook for an additional 5 minutes.

6. Serve hot, garnished with shredded cheese, cilantro, and lime wedges if desired.

Tips:

For a bit of spiciness, consider adding diced jalapeños or a splash of hot sauce.
This soup can be made ahead and stored in the fridge for up to three days, improving in flavor as it sits.
Freezing leftovers is a great option; just ensure to store in airtight containers for up to three months.

Garlic Parmesan and Shiitake Mushroom Stew

This Garlic Parmesan and Shiitake Mushroom Stew is a delightful blend of savory garlic, rich parmesan, and earthy shiitake mushrooms. It’s a comforting dish that comes together quickly and is packed with flavor, perfect for a cozy dinner.

Ingredients:

1 tablespoon olive oil
4 cloves garlic, minced
8 ounces shiitake mushrooms, sliced
1 cup vegetable broth
1 cup heavy cream
1 cup grated parmesan cheese
1 teaspoon dried thyme
Salt to taste
Black pepper to taste
1 tablespoon fresh parsley, chopped (for garnish)

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. In a large pot, heat the olive oil over medium heat.

2. Add the minced garlic and sauté for about 1 minute until fragrant.

3. Add the sliced shiitake mushrooms and cook for about 5 minutes, stirring occasionally.

4. Pour in the vegetable broth and bring to a simmer.

5. Stir in the heavy cream, parmesan cheese, and dried thyme, mixing until the cheese is melted and the stew is creamy.

6. Season with salt and black pepper to taste. Let the stew simmer for another 5 minutes.

7. Serve hot, garnished with fresh parsley.

Tips:

For a richer flavor, use homemade vegetable broth.
You can substitute shiitake mushrooms with other mushrooms like cremini or button mushrooms if desired.
Serve with crusty bread for dipping to enhance the meal.

Robust Vegetable and Bean Minestrone

This Robust Vegetable and Bean Minestrone is a hearty and flavorful dish that brings together a medley of fresh vegetables and protein-packed beans, creating a comforting experience for your taste buds. The rich herbs and spices enhance its appeal, making it an ideal meal for any day of the week.

Ingredients:

2 tablespoons olive oil
1 medium onion, chopped
2 cloves garlic, minced
2 medium carrots, diced
2 stalks celery, diced
1 medium zucchini, diced
1 cup green beans, chopped
1 can (15 ounces) diced tomatoes
4 cups vegetable broth
1 can (15 ounces) cannellini beans, rinsed and drained
1 teaspoon dried oregano
1 teaspoon dried basil
½ teaspoon thyme
Salt and pepper to taste
2 cups spinach leaves
1 cup small pasta (such as ditalini)

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Total Time: 45 minutes

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent.

2. Add the minced garlic, diced carrots, and celery to the pot and cook for about 5 minutes until they start to soften.

3. Stir in the zucchini and green beans, cooking for another 5 minutes.

4. Pour in the diced tomatoes and vegetable broth. Bring the mixture to a boil.

5. Once boiling, add the cannellini beans, oregano, basil, thyme, and season with salt and pepper. Reduce to a simmer.

6. Allow the soup to simmer for about 15 minutes, then add the spinach leaves and pasta. Cook until the pasta is tender, approximately 10 minutes.

7. Taste and adjust the seasoning if necessary before serving hot.

Tips:

For added depth, consider adding a splash of balsamic vinegar just before serving.
This minestrone can be made ahead and stored in the refrigerator for up to 3 days; the flavors will deepen.
Feel free to use any seasonal vegetables you have on hand for a personalized touch.
Serve with crusty bread for a complete meal.

Coconut Curry Chicken Soup

This Coconut Curry Chicken Soup is a delightful blend of creamy coconut milk and aromatic spices, creating a comforting bowl of flavor that is both satisfying and nutritious.

Ingredients:

1 tablespoon olive oil
1 medium onion, chopped
3 cloves garlic, minced
1 inch ginger, grated
1 tablespoon red curry paste
1 pound chicken breast, diced
4 cups chicken broth
1 can (14 oz) coconut milk
1 cup bell peppers, chopped
1 cup carrots, sliced
2 cups spinach leaves
1 tablespoon lime juice
Salt to taste
Fresh cilantro for garnish

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

1. Heat olive oil in a large pot over medium heat, then add the chopped onion and sauté until translucent.

2. Add the minced garlic and grated ginger, cooking for another minute until fragrant.

3. Stir in the red curry paste until well combined with the onion mixture.

4. Add the diced chicken and cook until no longer pink, about 5-7 minutes.

5. Pour in the chicken broth and coconut milk, bringing the mixture to a simmer.

6. Add the bell peppers and carrots, cooking for an additional 10 minutes until tender.

7. Stir in the spinach and lime juice, cooking until the spinach is wilted.

8. Season with salt to taste and remove from heat.

9. Serve hot, garnished with fresh cilantro.

Tips:

For added heat, include a chopped chili or extra red curry paste.
Feel free to substitute chicken with shrimp or tofu for different protein options.
This soup can be made ahead and stored in the refrigerator for up to 3 days.

Cinnamon-Spiced Beef and Butternut Squash Stew

This Cinnamon-Spiced Beef and Butternut Squash Stew is a delightful blend of warming spices and hearty ingredients, perfect for cozy meals. The combination of tender beef, sweet butternut squash, and aromatic cinnamon creates a comforting dish that satisfies every palate.

Ingredients:

2 pounds beef chuck, cut into 1-inch cubes
1 medium onion, chopped
3 cloves garlic, minced
2 cups butternut squash, peeled and cubed
2 cups beef broth
1 teaspoon ground cinnamon
1 teaspoon ground cumin
1 teaspoon smoked paprika
Salt and pepper to taste
2 tablespoons olive oil
2 tablespoons fresh parsley, chopped (for garnish)

Preparation Time: 15 minutes

Cooking Time: 2 hours

Total Time: 2 hours 15 minutes

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium-high heat.

2. Add the beef cubes and brown them on all sides, about 5-7 minutes.

3. Remove the beef from the pot and set aside. In the same pot, add the chopped onion and sauté until translucent, about 3 minutes.

4. Stir in the minced garlic and cook for another minute until fragrant.

5. Return the beef to the pot along with the cubed butternut squash, beef broth, cinnamon, cumin, and smoked paprika.

6. Bring the stew to a boil, then reduce the heat to low and cover the pot. Let it simmer for about 1.5 to 2 hours, or until the beef is tender.

7. Season with salt and pepper to taste before serving.

8. Garnish with fresh parsley and enjoy!

Tips:

For extra depth of flavor, consider adding a couple of bay leaves during the simmering process.
This stew can be made in advance and tastes even better the next day after the flavors have melded.
Serve with crusty bread for a complete meal that is sure to warm you up.

Miso Glazed Salmon and Bok Choy Soup

This Miso Glazed Salmon and Bok Choy Soup combines the rich umami of miso with the freshness of bok choy, creating a comforting yet sophisticated dish. This recipe is a delightful harmony of flavors that will warm your soul and satisfy your taste buds.

Ingredients:

4 salmon fillets
3 tablespoons miso paste
2 tablespoons honey
1 tablespoon soy sauce
4 cups vegetable broth
2 cups bok choy, chopped
1 carrot, julienned
2 green onions, sliced
1 tablespoon sesame oil
2 cloves garlic, minced
1 teaspoon ginger, grated
¼ teaspoon red pepper flakes (optional)

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

2. In a small bowl, mix together the miso paste, honey, and soy sauce until smooth.

3. Place the salmon fillets on the prepared baking sheet and coat the top of each fillet with the miso mixture.

4. Bake the salmon in the preheated oven for about 15 minutes, or until the salmon flakes easily with a fork.

5. While the salmon is baking, heat the sesame oil in a large pot over medium heat.

6. Add the garlic, ginger, and red pepper flakes (if using), and sauté for about 1 minute until fragrant.

7. Pour in the vegetable broth and bring to a simmer.

8. Add the chopped bok choy and julienned carrot to the pot and cook for 5-7 minutes until the vegetables are tender.

9. Once the salmon is done, remove it from the oven and break into large pieces.

10. Serve the soup in bowls topped with salmon pieces and garnish with sliced green onions.

Tips:

For extra flavor, marinate the salmon in the miso mixture for 30 minutes before baking.
You can substitute bok choy with spinach or kale if preferred.
Store any leftover soup in an airtight container in the refrigerator for up to 3 days.

Rustic Ham and Pea Soup

This Rustic Ham and Pea Soup is a comforting dish that brings together rich, smoky flavors of ham with the sweet freshness of peas. It’s the perfect cozy meal for chilly days, offering both heartiness and warmth.

Ingredients: