Seasonal Glow High Protein Stew (Printable)

Hearty stew featuring seasonal veggies, lean protein, and warming spices for a cozy, nutritious dish.

# List of ingredients:

→ Protein

01 - 1.1 lbs skinless chicken breast or firm tofu, cubed
02 - 1 can (14 oz) chickpeas, drained and rinsed

→ Vegetables

03 - 2 medium carrots, peeled and sliced
04 - 2 parsnips, peeled and sliced
05 - 1 small butternut squash, peeled and diced
06 - 7 oz kale or spinach, roughly chopped
07 - 1 large onion, diced
08 - 3 cloves garlic, minced

→ Liquids

09 - 4.2 cups low-sodium chicken or vegetable broth
10 - 1 can (14 oz) diced tomatoes

→ Spices & Flavor

11 - 1 tbsp olive oil
12 - 2 tsp smoked paprika
13 - 1 tsp ground cumin
14 - 1 tsp dried thyme
15 - ½ tsp ground turmeric
16 - 1 bay leaf
17 - Salt and pepper, to taste
18 - Juice of ½ lemon

# Steps:

01 - Heat olive oil in a large pot over medium heat. Add diced onion and minced garlic; sauté for 3 to 4 minutes until fragrant and translucent.
02 - Add cubed chicken breast or tofu; cook for 3 to 4 minutes until lightly browned on all sides.
03 - Stir in peeled and sliced carrots, parsnips, and diced butternut squash. Cook for 5 minutes, stirring occasionally to combine flavors.
04 - Add smoked paprika, ground cumin, dried thyme, ground turmeric, and bay leaf. Stir thoroughly to coat vegetables and protein evenly with spices.
05 - Pour in broth and diced tomatoes. Bring mixture to a boil over high heat, then reduce heat to low and let simmer gently.
06 - Add drained chickpeas. Cover the pot and simmer for 25 minutes, or until vegetables are tender and protein is fully cooked.
07 - Stir in chopped kale or spinach. Continue simmering for an additional 3 to 4 minutes until greens are wilted and tender.
08 - Remove from heat. Stir in fresh lemon juice, then season with salt and pepper to taste. Serve hot, optionally garnished with fresh herbs.

# Expert Advice:

01 -
  • It's secretly packed with 32 grams of protein per serving, so you stay satisfied for hours without feeling weighed down
  • The spice blend—smoky paprika, warm turmeric, earthy cumin—tastes like you spent all day cooking when it's really just an hour from start to finish
  • It adapts beautifully whether you're cooking chicken for the family or tofu for a vegan friend, without any compromise on flavor
  • Leftovers become even better the next day as flavors deepen and meld together
02 -
  • Don't skip toasting your spices in step four. I made that mistake once, thinking it was an unnecessary step, and the stew tasted flat and one-dimensional. That 60 seconds of heat transforms them from dormant to alive.
  • Low-sodium broth is non-negotiable. Regular broth will make your stew taste like salt soup by the time everything cooks down, and you'll lose the delicate flavors you've worked to build.
  • Season at the very end, not the beginning. Seasonings intensify as the stew simmers, and what tastes right at the start will be overwhelming by the time you serve it.
  • The lemon juice isn't optional—it's the difference between a stew that tastes complete and one that tastes like it's missing something you can't quite name.
03 -
  • If you're cooking for someone with texture preferences, you can control how soft everything gets by adjusting the simmer time. Prefer softer vegetables? Go 30 minutes. Like them with more resistance? Pull it off at 20 minutes and check for doneness.
  • Make a double batch and freeze half. Future you will be so grateful on nights when cooking feels impossible but eating well still matters.

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