T Nation

Protein Heavy Stews, Soups, Chilies?

Looking to incorporate more stews, soups and chilies into my diet.

I’m getting tired of baked, pan fried and grilled meats so it would be a nice change of pace.

Any recipes or options you guys recommend? Anything you guys make weekly?

I make the following soup which reheats really well:

1 onion, 1 carrot, 1 celery stalk, 2 garlic, ginger, chilli chopped and cooked in olive oil
1 parsnip, 1 turnip, 4 potatoes chopped and thrown in once the onion is clear
Add 1 litre chicken broth/stock
Shred an entire roast chicken (skin removed) and throw it in
Add water until its about half an inch above everything
Cook for an hour - slowly simmering add water if it gets dry
5 minutes before the end, throw in some corn and peas

I don’t bother peeling anything (well, onion, garlic and ginger get peeled) but it is a bit of chopping if you like your veggies small. Shit’s delicious though…

I’m a big fan of Dr Johns Chili ( https://www.t-nation.com/diet-fat-loss/20-pounds-in-20-weeks), although I do admit I simplified it by leaving out the cashew meal and I often leave out the beans. The recipe as written is HUUUUGE and I only ever make half of it because I would need a multi gallon pot to make it as written.

You might look up the Stew-roids series over on Chaos and Pain too, lots of great recipes in there


Chilli-con-carne always works a treat, heaps of mince, beans and goodness, I usually chuck it over some sweet potato.

This will be the first, but certainly not the last, time on this forum that I recommend a sous vide controller. It will up your meat-game exponentially. I put 2lbs of grass-fed beef chuck cubes (1-2") into a bag with red wine, balsamic, soy sauce, fresh thyme, and bay leaves. 12 hrs @ 136F yields a bag of ready to eat, spoon-tender, morsels that will keep for a week in the cooking liquid. Which, by the way, you can reduce, or thicken with cornstarch slurry (or xantham gum if you are a modernist) to create a ridiculous steak-sauce/gravy. The entire bag of meat and sauce can be frozen, and reheated in the water bath, months-later, with very little reduction in texture or flavor.