Holiday Market Low Fat Stew

I discovered this stew during a crisp December afternoon at the holiday market downtown. The air smelled of roasted chestnuts and cinnamon, but it was the steaming bowls of vibrant vegetable soup at one vendor's stall that caught my attention. I watched how the colors—ruby red peppers, golden carrots, emerald green beans—seemed to glow in the winter sunlight, and I thought about how I could recreate that warmth at home without feeling weighed down. That's when this recipe was born: a stew that tastes like comfort but feels like vitality.

I made this for my sister last January when she was recovering from the flu. She'd been living on broth and crackers for days, and when I brought over a steaming bowl of this stew, the way her face lit up—the way she actually wanted to eat again—that moment told me everything about why this recipe matters. Food is medicine, and this tastes like someone actually cares.

Ingredients

• Skinless chicken breast (450 g): This is your lean protein anchor—cut into bite-sized cubes so they cook through evenly in about 30 minutes. I learned to pat them dry before adding to the pot; it helps them stay tender instead of becoming stringy
• Carrots and parsnips (2 medium carrots, 2 parsnips): These two are the sweetness carriers. The parsnips especially add an earthy richness that makes you forget this is a low-fat dish. Slice them roughly the same thickness so everything finishes at the same time
• Onion, celery, and bell pepper (1 large onion, 2 celery stalks, 1 red bell pepper): The holy trinity plus red pepper for brightness. The onion becomes almost invisible as it softens, building the foundation. Don't skip the celery—it adds a subtle mineral quality
• Green beans and potatoes (200 g green beans, 2 medium potatoes): These add texture and substance. Keep the potato cubes consistent—about the size of dice—so nothing overcooks or stays crunchy
• Garlic (2 cloves): Two cloves keeps it honest without overpowering. Mince it fine so it distributes evenly through the broth
• Diced tomatoes (1 can, 400 g): The acidity brightens everything. Use canned with the juice intact—that liquid is flavor you'd be throwing away
• Low-sodium broth (1 L): The backbone of the entire bowl. Low-sodium lets you taste everything else instead of just salt. Warm it beforehand if you have time; it brings the stew back to a simmer faster
• Tomato paste (2 tbsp): This is umami in concentrated form. Don't skip the step where you cook it with the spices for a minute—it blooms and deepens
• Smoked paprika and thyme (1 tsp each): Paprika gives warmth and a whisper of smoke; thyme adds an herbaceous backbone. These spices are why this tastes sophisticated, not just like boiled vegetables
• Black pepper and salt (½ tsp each): Start with these amounts, but taste as you go. Every broth brand is different, and you want to season to your preference
• Bay leaf (1): It flavors the entire pot as things simmer, then disappears. Don't forget to fish it out before serving

Instructions

Build the base:

Heat your nonstick pot over medium heat. When it's warm enough that a drop of water sizzles, add your onion, carrots, parsnips, celery, and bell pepper. Stir them around for about five minutes. You're looking for the moment when they start to look softer and the onion turns translucent—that's when you know the pot temperature is right and the vegetables are ready for the next step

Welcome the protein:

Add your chicken cubes and mince garlic. Stir constantly for three to four minutes until the chicken turns opaque on the outside—it won't be fully cooked yet, but you're sealing in the flavor. The kitchen should smell incredible at this point, like a promise of something warming

Bloom the spices:

Stir in your tomato paste, paprika, thyme, pepper, and salt. Cook everything together for just one minute. This might seem short, but it's long enough for the heat to wake up the spices and deepen them from bright to complex. You'll smell the difference

Build the liquid:

Add your potato cubes, green beans, canned tomatoes with their juice, broth, and bay leaf. Stir well, then turn the heat up to medium-high until you see bubbles breaking the surface. This takes about five to eight minutes depending on how cold your ingredients were

Gentle simmer:

Once it's boiling, reduce your heat to low, place the lid on top, and let time do the work. Set a timer for 25 to 30 minutes. You're aiming for vegetables that are fork-tender and chicken that's completely cooked through—no pink inside when you cut into a piece

Finish and taste:

Remove the bay leaf carefully and taste a spoonful of broth. This is your moment to adjust. Need more salt? Add it a pinch at a time. Want more of that paprika warmth? You can still add a tiny bit more. Trust your palate

Serve with intention:

Ladle into bowls and finish with a scatter of fresh parsley if you have it, and a squeeze of lemon. The lemon is the secret final note—it cuts through the richness and makes everything taste brighter

Save

My grandmother used to say that the best meals are the ones you make for people you worry about. This stew became my version of that—it's how I say I care without any pretense. When someone's struggling with their health, or just needs something warm that doesn't make them feel heavy, this is what I make. It's nourishment that tastes like generosity.

Why This Works as Holiday Food

December can feel like a season of excess, of rich creams and buttered everything. But there's something about this stew that fits the holidays perfectly—it's festive because it's so colorful, so alive, but it also feels considerate and light. You can serve it at a dinner party without worrying, and people will be genuinely satisfied. It's the kind of dish that proves you don't need heavy food to feel celebrated. The vegetables look jewel-like in the bowl, which is holiday enough without any pretense.

Make It Your Own

The beauty of this stew is that it's flexible without losing its soul. Winter root vegetables are your friend here—if you see beautiful turnips or rutabaga at the market, peel them and add them. Kale can go in for the last five minutes of cooking and will wilt right into the broth. Mushrooms add earthiness. Even leftover cooked grains can be stirred in at the end if you want something heartier. The core of tomato, spice, and broth will hold everything together.

• For a vegetarian version, use white beans or chickpeas instead of chicken—two cans, drained and rinsed, added at the same time you'd add the chicken
• Serve with crusty whole-grain bread if you want to turn this into something more substantial, though it's perfect as-is
• Freeze leftovers in individual containers and you'll have instant dinner on hard days—it keeps beautifully for two months

Storage and Serving Wisdom

This stew actually tastes better the next day, once everything has had time to get to know each other. The flavors deepen and mellow simultaneously, which is rare magic. Refrigerate it in an airtight container for up to three days, or freeze it for up to two months. When you reheat it, do so gently over medium-low heat with a splash of broth or water if it's thickened too much. It should always taste loose and soupy, never stodgy.

Save

This stew is my answer to the question of how to nourish yourself and the people you love without guilt or compromise. Every time you make it, you're choosing yourself—and them—kindly.

Recipe FAQs

→ Can I substitute the chicken with a plant protein?

Yes, you can replace chicken with white beans or chickpeas for a vegetarian-friendly alternative that maintains richness and texture.

→ What spices give this stew its flavor?

Smoked paprika, dried thyme, black pepper, and a bay leaf combine to create a warm, earthy, and slightly smoky profile.

→ How do I ensure the vegetables stay tender but not mushy?

Simmer on low heat covered for 25-30 minutes, checking vegetables towards the end to maintain a pleasant firmness.

→ Is this stew suitable for a gluten-free diet?

Yes, all ingredients are naturally gluten-free, but verify any store-bought broth for potential gluten-containing additives.

→ What garnishes enhance the flavor of this dish?

Fresh chopped parsley and a squeeze of lemon add brightness and a fresh finish to the stew.

→ Can I prepare this stew ahead of time?

Absolutely, leftovers keep well refrigerated up to 3 days and can be frozen for up to 2 months without losing quality.