2 easy and hearty winter stews

For when you want the comforting feeling of eating soup but crave the fullness of a stew, try one of these recipes.

Preparation time 10 minutes; cooking time 35 minutes; serves  4

Ingredients

• 250 g (1/2 lb/1 c) ditalini pasta
• 10 ml (2 tsp) olive oil
• 1 small onion, chopped
• 1 carrot, chopped
• 2 ribs celery, chopped
• 1 red pepper, seeded and chopped
• 2 garlic cloves, minced
• 2 g (1/2 tsp) dried oregano
• 2 g (1/2 tsp) dried rosemary, crumbled
• 375 ml (1 1/2 c) low-sodium chicken broth or vegetable broth
• 1 can (400 g/14 1/2 oz) low-sodium diced tomatoes, with juice
• 250 g (1 c) cooked or canned low-sodium chickpeas

• Cook the pasta in lightly salted boiling water until slightly undercooked and chewy in the centre, about six minutes.
• Drain and set aside.
• Meanwhile, heat the oil in a medium soup pot over medium heat.
• Add the onions, carrots, celery and red pepper and cook, stirring occasionally until softened, six to eight minutes. Add the garlic, oregano and rosemary, and cook for one minute.
• Add the broth and tomatoes, reduce the heat to medium-low and simmer until the flavours blend, 15 to 20 minutes.
• Add the beans and pasta and simmer until heated through, three to five minutes.

Per serving, you get: 243 Calories 5 g Fat (1 g Saturated Fat), 41 g Carbs, 11 g Protein, 6 g Fibre, 0 mg Chol, 171 mg Sodium and 63 mg Calcium.

Preparation time 10 minutes; cooking time 35 minutes; serves 4.

Ingredients

• 250 g (1 c) uncooked white rice
• 30 ml (2 tbsp) canola oil
• 50 g (1/4 c) all-purpose flour
• 250 g (1 c) chopped onion
• 250 g (1 c) chopped green pepper
• 125 g (1/2 c) chopped celery
• 175 g (1 1/2 c) fresh or frozen sliced okra
• 500 ml (2 c) jarred salsa (mild, medium, or hot)
• 250 g (1 c) chopped tomatoes
• 1 can (396 g/14 1/2 oz) low-sodium chicken broth
• 226 g (8 oz) reduced-fat smoked turkey kielbasa, halved lengthwise and sliced
• 375 g (1 2/3 c) large shrimp, peeled and deveined

• In a small pot, cook the rice according to package directions.
• Meanwhile, in a large pot over medium-high heat, cook the oil and flour, stirring constantly with a wooden spoon, until the mixture reaches a nutty brown colour, four to five minutes.
• Stir in the onion, green pepper and celery and cook, stirring often, until beginning to soften, five to six minutes.
• Add the okra and cook four minutes. Stir in the salsa and tomatoes and cook until the mixture begins to simmer, two to three minutes.
• Add the broth and kielbasa and bring to a boil over high heat.
• Reduce the heat to medium-low, cover and simmer until the flavours blend, about 15 minutes.
• Stir in the shrimp, return to a simmer, and cook until the shrimp appear bright pink, three to four minutes.
• To serve, divide the gumbo among bowls and top each serving with a large spoonful of rice.

Per serving, you get: 361 cal, 8 g fat (1 g sat), 47 g carbs, 22 g protein, 3 g fibre, 100 mg cholesterol, 847 mg sodium and 111 mg calcium.

Looking for a new winter warmer that’s simple, tasty and nutritious? These 2 recipes will add crowd pleasers to your cooking repertoire in no time!