Craving Stew? 10 Fall Stews That Won’t Derail Your Diet

Fall is known for comfort food that’s not only filling but also feels good to eat. If you’re on a diet, though, some of these meals can throw things out of whack. That’s why it’s great to have some tasty recipes on hand that will still keep you on track. All of these recipes are under 300 calories and are packed full of flavor. You also don’t need to spend all day in the kitchen, either. A slow cooker will do the work while you go about your day. 

10 Stew Recipes Under 300 Calories

1. Spanish Beef Stew

Servings: 6

Ingredients

• 1 pound beef stew meat
• salt and ground black pepper to taste
• ½ cup chopped Spanish onion
• 2 cloves garlic, minced
• 2 cups chopped red potatoes
• 1 (14.5-ounce) can diced tomatoes
• 1 (12-ounce) jar sofrito
• ½ cup pitted and halved green olives

Method:

1. Heat a large skillet over medium heat. Add beef and cook until completely browned, about 5 minutes. Season with salt and black pepper. Transfer to a slow cooker, reserving some drippings in the skillet.
2. Heat drippings in skillet; add onion and garlic. Sauté until softened, about 5 minutes; add to slow cooker.
3. Stir potatoes, diced tomatoes, sofrito, and olives into beef mixture.
4. Cook on Low until beef and potatoes fork-tender, 4 to 5 hours.

2. Chicken Pot Pie Stew

Servings: 16

Ingredients

10 medium red potatoes, quartered

• 4 large skinless, boneless chicken breast halves, cut into cubes
• 2 (26-ounce) cans condensed cream of chicken soup
• 1 (8-ounce) package baby carrots
• 1 cup chopped celery
• 1 cube chicken bouillon (Optional)
• 1 ½ teaspoons ground black pepper, or to taste
• 2 teaspoons garlic salt, or to taste
• 1 teaspoon celery salt, or to taste
• 1 (16-ounce) bag frozen mixed vegetables

Method:

1. Combine potatoes, chicken, condensed soup, carrots, celery, bouillon, pepper, garlic salt, and celery salt in a slow cooker. Cover and cook on High for 5 hours.
2. Stir in frozen mixed vegetables. Continue to cook on High for 1 hour more.
3. Serve hot.

RELATED: 3 Soup Recipes That You’ll Love Making This Fall!

3. Spicy Beef Curry Stew

Servings: 4

Ingredients

• 1 tablespoon olive oil
• 1 pound beef stew meat
• salt and pepper to taste
• 2 cloves garlic, minced
• 1 teaspoon chopped fresh ginger
• 1 fresh jalapeno pepper, diced
• 1 tablespoon curry powder
• 1 (14.5-ounce) can diced tomatoes with juice
• 1 onion, sliced and quartered
• 1 cup beef broth

Method:

1. Heat the olive oil in a skillet over medium heat, and brown the beef on all sides. Remove from skillet, reserving juices, and season with salt and pepper. 
2. Cook and stir the garlic, ginger, and jalapeno in the skillet for 2 minutes, until tender, and season with curry powder. Mix in the diced tomatoes and juice.
3. Place the onion in the bottom of a slow cooker, and layer with the browned beef. Scoop the skillet mixture into the slow cooker, and mix in the beef broth.
4. Cover and cook 6 to 8 hours on Low.

4. Chicken Marrakesh

Servings: 8

Ingredients

• 2 pounds skinless, boneless chicken breast halves, cut into 2-inch pieces
• 2 large sweet potatoes, peeled and diced
• 1 (15-ounce) can garbanzo beans, drained and rinsed
• 1 onion, sliced
• 2 large carrots, peeled and diced
• 2 cloves garlic, minced (Optional)
• 1 teaspoon dried parsley
• 1 teaspoon salt
• ½ teaspoon ground cumin
• ½ teaspoon ground turmeric
• ½ teaspoon ground black pepper
• ¼ teaspoon ground cinnamon
• 1 (14.5-ounce) can diced tomatoes

Method: 

1. Place chicken, sweet potatoes, garbanzo beans, carrots, onion, and garlic into a slow cooker.
2. Mix parsley, salt, cumin, turmeric, cinnamon, and pepper together in a small bowl. Sprinkle over chicken and vegetables, then pour in tomatoes and stir to combine.
3. Cover and cook on High until sweet potatoes are tender and sauce has thickened, 4 to 5 hours.

5. Mushroom Lentil Barley Stew

Servings: 8

Ingredients

• 2 quarts vegetable broth
• 2 cups sliced fresh button mushrooms
• 1 ounce dried shiitake mushrooms, torn into pieces
• ¾ cup uncooked pearl barley
• ¾ cup dry lentils
• ¼ cup dried onion flakes
• 2 teaspoons minced garlic
• 2 teaspoons dried summer savory
• 3 bay leaves
• 1 teaspoon dried basil
• 2 teaspoons ground black pepper
• salt to taste

Method:

1. In a slow cooker, mix the broth, button mushrooms, shiitake mushrooms, barley, lentils, onion flakes, garlic, savory, bay leaves, basil, pepper, and salt.
2. Cover and cook 4 to 6 hours on High or 10 to 12 hours on Low. Remove bay leaves before serving.

RELATED: Pumpkin Spice Is Played Out: Fall Flavors That Won’t Bore Your Tastebuds

6. Mediterranean Stew

Servings: 10

Ingredients

• 1 butternut squash – peeled, seeded, and cubed
• 2 cups cubed eggplant, with peel
• 2 cups cubed zucchini
• 1 (10-ounce) package frozen okra, thawed
• 1 (8-ounce) can tomato sauce
• 1 cup chopped onion
• 1 ripe tomato, chopped
• 1 carrot, sliced thin
• ½ cup vegetable broth⅓ cup raisins
• 1 clove garlic, chopped
• ½ teaspoon ground cumin
• ½ teaspoon ground turmeric
• ¼ teaspoon crushed red pepper
• ¼ teaspoon ground cinnamon
• ¼ teaspoon paprika

Method:

1. In a slow cooker, combine butternut squash, eggplant, zucchini, okra, tomato sauce, onion, tomato, carrot, broth, raisins, and garlic. Season with cumin, turmeric, red pepper, cinnamon, and paprika.
2. Cover, and cook on Low for 8 to 10 hours, or until vegetables are tender.

7. Jambalaya

Servings: 12

Ingredients

• 1 (28-ounce) can diced tomatoes with juice
• 1 pound skinless, boneless chicken breast halves, cubed
• 1 pound andouille sausage, sliced
• 1 large onion, chopped
• 1 large green bell pepper, chopped
• 1 cup chopped celery
• 1 cup chicken broth
• 2 teaspoons dried oregano
• 2 teaspoons dried parsley
• 2 teaspoons Cajun seasoning
• 1 teaspoon cayenne pepper
• ½ teaspoon dried thyme
• 1 pound frozen cooked shrimp without tails

Method: 

1. Gather the ingredients.
2. Mix tomatoes with juice, chicken, sausage, onion, green bell pepper, celery, and broth in a slow cooker.
3. Season with oregano, parsley, Cajun seasoning, cayenne pepper, and thyme.
4. Cover and cook on Low for 7 to 8 hours, or on High for 3 to 4 hours. Stir in shrimp during the last 30 minutes of cook time.
5. Serve over rice.

8. Lentil Stew

Servings: 10

Ingredients

• 5 cups water
• 2 ½ cubes vegetable bouillon, or more to taste
• 2 cups dry lentils
• 5 small carrots, peeled and diced
• 2 medium potatoes, peeled and diced
• 3 teaspoons ground cumin, or to taste
• 1 teaspoon ground coriander
• 1 tablespoon olive oil
• 1 small onion, diced
• 4 cloves garlic, minced
• ½ (6-ounce) can tomato paste, or to taste
• ½ teaspoon sea salt, or to taste
• ½ teaspoon freshly ground black pepper, or to taste
• ½ (8-ounce) package fresh spinach, torn

Method:

1. Warm water and vegetable bouillon in a slow cooker on High until dissolved. Add lentils, carrots, and potatoes.
2. Heat a medium saucepan over medium heat. Add cumin and coriander and cook and stir until fragrant, about 20 seconds. Add olive oil, followed by onion. Cook, stirring occasionally, 2 to 3 minutes. Add garlic and sauté for 30 seconds. 
3. Remove from heat and transfer to the slow cooker. Stir in tomato paste, salt, and pepper. Stir in spinach.
4. Cook on High, stirring every 30 minutes, until lentils are tender and stew has thickened, 3 to 4 hours.

9. Chicken and Dumplings

Servings: 8

Ingredients

• 4 skinless, boneless chicken breast halves
• 2 tablespoons butter
• 2 cups natural cream of chicken soup
• 1 onion, finely diced
• 3 carrots, sliced
• 10 ounces refrigerated reduced-fat biscuit dough, torn into pieces
• 1 cup frozen peas

Method:

1. Place chicken, butter, cream of chicken soup, and onion in a slow cooker. Cover and cook on High for 5 to 6 hours. Stir in carrots after 5 hours of cooking.
2. Place torn biscuit dough on top of chicken mixture 30 minutes before serving. Cover and cook until dough is no longer raw in the center, about 25 minutes. Lift edges of biscuits and stir in peas. Let stand until warm before serving.

10. Beef and Parsnip Stew

Servings: 6

Ingredients

• 1 pound lean ground beef
• 4 carrots, peeled and chopped
• 2 large onions, chopped
• 1 parsnip, peeled and chopped
• 1 sweet potato, peeled and chopped
• 1 cup water
• 2 (1.2-ounce) packages dry brown gravy mix
• 2 envelopes onion gravy mix
• 2 packets beef bouillon
• 1 teaspoon salt
• 1 teaspoon ground black pepper
• 1 teaspoon oregano
• 1 teaspoon dried basil
• 1 teaspoon dried thyme

Method:

1. Mix ground beef, carrots, onions, parsnip, sweet potato, water, brown gravy mix. onion gravy mix, beef bouillon, salt, pepper, oregano, basil, and thyme in a slow cooker.
2. Cook on Low for 8 hours.