Soups Stews
97 recipes tailored to your health goals, diet, and lifestyle.
Malaysian Assam Pedas Fish Curry with Okra
Thyroid Safe-friendly, low carb
Mackerel steaks simmered in a tangy tamarind-chili broth with lemongrass, galangal, and gently cooked okra.
⏱ 50 min
Thai-Style Shrimp and Pumpkin Coconut Curry
Thyroid Safe-friendly, low carb
A fragrant red curry of shrimp and tender pumpkin cubes simmered in light coconut milk with lime and Thai basil.
⏱ 45 min
Japanese-Style Dashi-Poached Cod with Wakame and Spinach
Thyroid Safe-friendly, low carb
Cod fillets gently poached in a light kombu dashi broth with a modest amount of wakame and quickly wilted spinach.
⏱ 30 min
Yoruba-Style Gbegiri Bean Soup with Smoked Croaker
Thyroid Safe-friendly, high protein
A velvety peeled-bean soup enriched with smoked croaker fish, palm oil, and a gentle blend of onions and pepper.
⏱ 75 min
Sierra Leonean-Style Cassava Leaf and Smoked Fish Stew
Thyroid Safe-friendly, low carb
A slow-simmered greens stew built on ground cassava leaves and smoky mackerel, gently spiced and finished with a touch of palm oil.
⏱ 65 min
Ghanaian Groundnut Soup with Guinea Fowl and Spinach
Thyroid Safe-friendly, high protein
A West African peanut soup simmered with tender chicken or guinea fowl, tomatoes, ginger, and a handful of wilted spinach.
⏱ 55 min
Trinidadian Beef and Callaloo Stew with Scotch Bonnet and Lime
Anemia Support-friendly, low carb
Slow-braised beef and callaloo greens simmered in coconut milk with scotch bonnet and thyme, finished with fresh lime.
⏱ 65 min
Egyptian Red Lentil and Roasted Red Pepper Soup with Lemon
Anemia Support-friendly, vegan
A smooth, blended red lentil soup with roasted red peppers, cumin, and coriander, brightened with fresh lemon juice.
⏱ 35 min
Sicilian Lentil and Kale Soup with Lemon-Parsley Gremolata
Anemia Support-friendly, vegan
A hearty brown lentil and kale soup finished with a bright lemon-parsley gremolata spooned over each bowl.
⏱ 45 min
Vietnamese Beef and Watercress Soup with Lime and Basil
Anemia Support-friendly, low carb
Thin-sliced beef cooked tableside by hot spiced broth, served over rice noodles and watercress with lime and basil.
⏱ 40 min
Ghanaian Red Bean and Kontomire Stew with Tomato-Pepper Sauce
Anemia Support-friendly, vegan
Red kidney beans simmered with kontomire greens in a smoky tomato-pepper sauce, finished with lemon and fresh orange.
⏱ 45 min
Nigerian Beef Liver and Pepper Stew with Steamed Spinach
Anemia Support-friendly, high protein
Tender beef liver simmered in a red pepper and tomato sauce, served over steamed spinach with a bright squeeze of lemon.
⏱ 40 min
Caribbean Callaloo and Black-Eyed Pea Stew with Smoked Turkey
Anemia Support-friendly, high protein
A hearty Caribbean-style stew of callaloo greens, black-eyed peas, and smoked turkey simmered with garlic and thyme.
⏱ 65 min
Persian-Style Red Lentil and Spinach Soup with Lemon
Anemia Support-friendly, vegetarian
A bright, garlicky red lentil soup with turmeric, spinach, and a generous finish of fresh lemon juice.
⏱ 40 min
Mediterranean Chickpea and Spinach Stew with Soft Polenta
Mediterranean recipe
A garlicky tomato stew of chickpeas and spinach spooned over creamy parmesan polenta for a cozy vegetarian dinner.
⏱ 40 min
Miso Soba Noodle Soup with Tofu, Edamame and Spinach
Vegetarian recipe
A warming miso broth loaded with soba noodles, cubed tofu, shelled edamame, and wilted spinach for a plant-based, calcium-rich lunch.
⏱ 30 min
West African Peanut and Chicken Soup with Spinach
High Protein recipe
A creamy groundnut soup built from natural peanut butter, tender chicken, and spinach — rich, nourishing, and gently spiced.
⏱ 55 min
Egusi and Spinach Soup with Well-Done Goat Meat
Anemia Support-friendly, high protein
Ground melon seed soup thickened with egusi, loaded with spinach, and simmered with tender, thoroughly cooked goat meat.
⏱ 95 min
Ugu and Black-Eyed Pea Stew with Smoked Titus Fish
Anemia Support-friendly, high protein
A comforting Nigerian-style stew of fluted pumpkin leaves, black-eyed peas, and flaked smoked titus fish simmered until deeply warming.
⏱ 60 min
Turkey and Rice Soup with Spinach and Carrots
Acid Reflux-friendly recipe
A comforting ground turkey and rice soup with soft carrots and wilted spinach, mild enough for an unsettled stomach.
⏱ 45 min
Chilled Cucumber and Rice Soup with Fresh Mint
Ibs Ibd-friendly, low fodmap
A cool, blended cucumber and rice soup finished with lactose-free yogurt and fresh mint, gentle and refreshing.
⏱ 30 min
Chicken and Rice Soup with Carrots and Fresh Dill
Acid Reflux-friendly recipe
A mild chicken and rice soup brightened only with fresh dill and soft carrots, gentle enough for a sensitive stomach.
⏱ 40 min
Gentle Miso Soup with Silken Tofu and Spinach
Ibs Ibd-friendly, low fodmap
A soft, warming miso soup with silken tofu and spinach, kept low-sodium and simmered gently so the miso stays mild.
⏱ 20 min
Gentle Ugu Leaf and Chicken Broth
Acid Reflux-friendly, low fodmap
A soothing West African-style broth of tender chicken, ugu leaves, and carrots, simmered gently with ginger instead of heavy spice.
⏱ 40 min
Jamaican-Style Red Pea and Barley Stew with Light Coconut Milk
Cholesterol-friendly, vegan
A slow-simmered Jamaican-inspired stew of kidney beans and barley in light coconut milk, spiced with thyme and allspice.
⏱ 55 min
Persian Khoresh-Style Lentil and Apple Stew with Cinnamon
Cholesterol-friendly, vegan
A gently spiced Persian khoresh-style stew combining green lentils and soft-simmered apple with cinnamon and turmeric.
⏱ 50 min
Malawian Pigeon Pea and Groundnut Stew with Steamed Greens
Cholesterol-friendly, vegan
A creamy pigeon pea stew loosened with natural peanut butter and served over steamed collard greens.
⏱ 45 min
Ethiopian Kik Alicha (Yellow Split Pea & Cabbage Stew)
Cholesterol-friendly, vegan
A gentle, turmeric-golden Ethiopian split pea stew with cabbage and carrot, simmered with just a touch of olive oil.
⏱ 50 min
Za'atar Lentil and Chickpea Stew with Toasted Pine Nuts
Gluten Free-friendly, vegan
A hearty za'atar-spiced stew of brown lentils and chickpeas, finished with toasted pine nuts and lemon.
⏱ 45 min
Edikang Ikong-Style Greens with Smoked Fish and Pumpkin Seeds
Heart Healthy-friendly, low carb
A nutrient-dense Nigerian greens stew with flaked smoked fish, toasted pumpkin seeds, and a light pepper-onion base.
⏱ 35 min
Herbed Cauliflower and Leek Soup (No Added Salt)
Kidney Health-friendly, vegan
A creamy-textured cauliflower and leek soup made without added salt, finished with fresh thyme and black pepper.
⏱ 45 min
Sicilian Garlic and Kale White Bean Soup
Liver Health-friendly, vegan
A rustic Sicilian-style soup of white beans, kale, carrot, and plenty of garlic in a light tomato-free broth.
⏱ 45 min
Nigerian Green Amaranth and Garlic Stew with Croaker Fish
Liver Health-friendly recipe
Green amaranth (efo tete) simmered with garlic, peppers, and tomato, topped with flaky croaker fish for a comforting stew.
⏱ 55 min
Chicken and Roasted Garlic Vegetable Soup with Turmeric
Gluten Free-friendly, high protein
A classic chicken soup deepened with a whole head of roasted garlic, fresh ginger, turmeric, and plenty of vegetables.
⏱ 60 min
Filipino Sinigang na Isda (Tamarind Fish Soup) with Kangkong
Gluten Free-friendly, low carb
A tangy Filipino tamarind fish soup with tomatoes, garlic, ginger, radish, and kangkong in a light, sour broth.
⏱ 40 min
Jamaican-Style Callaloo Pepperpot Soup with Pumpkin and Garlic
Gluten Free-friendly recipe
A coconut-based Jamaican pepperpot soup with callaloo, pumpkin, crab, and plenty of garlic, ginger, and scotch bonnet.
⏱ 50 min
Kimchi and Tofu Soondubu Jjigae (Korean Fermented Tofu Stew)
Gluten Free-friendly, vegetarian
A bubbling Korean stew of silken tofu and fermented kimchi in a garlic-ginger broth, finished with a soft-cooked egg.
⏱ 30 min
Malawian Bean and Pumpkin Leaf Stew with Ginger
Gluten Free-friendly, vegan
A hearty Malawian-style stew of beans and pumpkin leaves simmered with garlic, ginger, and groundnut paste in tomato sauce.
⏱ 45 min
Nigerian Okra and Seafood Soup with Prawns and Garlic
Gluten Free-friendly, low carb
A garlicky Nigerian okra soup loaded with prawns, crayfish, and leafy greens in a light pepper broth for a protein-rich bowl.
⏱ 45 min
Ethiopian Shiro Wat (Spiced Chickpea Stew) with Collard Greens
Gluten Free-friendly, vegan
A velvety Ethiopian chickpea flour stew simmered with garlic, ginger, and berbere, served alongside lemon-bright collard greens.
⏱ 40 min
Ugu and Waterleaf Soup with Smoked Fish and Garlic
Gluten Free-friendly recipe
A savory Nigerian vegetable soup layering smoked fish, ugu, and waterleaf with garlic, ginger, and crayfish in a rich pepper base.
⏱ 55 min
Mini Chicken Dumpling Soup with Vegetables
A gentle, comforting broth soup with mini homemade chicken dumplings, carrots and baby bok choy — mild enough for picky eaters.
⏱ 40 min
Peanut-Spinach Stew with Roasted Sweet Potato and Toasted Cashews
Vegan recipe
A creamy peanut and tomato stew with wilted spinach, ladled over roasted sweet potato and topped with cashews.
⏱ 45 min
Nigerian-Style Black-Eyed Pea and Spinach Stew with Smoked Fish
High Protein recipe
A hearty Nigerian-inspired stew of black-eyed peas and spinach simmered with flaked smoked fish and peppers.
⏱ 45 min
Turmeric Cauliflower and Chickpea Curry with Coconut Milk
Pcos-friendly, vegan
A creamy turmeric-spiced curry of cauliflower and chickpeas simmered in light coconut milk with fresh spinach.
⏱ 40 min
Afang Soup with Shrimp and Waterleaf
Pcos-friendly, low carb
A lighter Nigerian Afang soup simmering shrimp with waterleaf and ugu in a lightly spiced palm oil broth.
⏱ 35 min
Golden Turmeric Butternut Squash Soup with Toasted Pepitas
Arthritis Inflammation-friendly, vegan
A silky, golden butternut squash soup spiced with turmeric and ginger, finished with coconut milk and crunchy toasted pepitas.
⏱ 40 min
Turmeric Coconut Lentil and Spinach Soup with Lime
Arthritis Inflammation-friendly, vegan
A creamy coconut-turmeric soup of red lentils and spinach, brightened with fresh lime and a touch of chili for a tropical twist.
⏱ 35 min
Turmeric-Spiced Lentil and Swiss Chard Soup with Pomegranate Molasses
Arthritis Inflammation-friendly, vegan
A hearty red lentil and swiss chard soup spiced with turmeric and cumin, finished with a tangy-sweet swirl of pomegranate molasses.
⏱ 40 min
Mediterranean White Bean and Spinach Soup with Turmeric and Lemon
Arthritis Inflammation-friendly, vegan
A brothy, lemon-brightened white bean and spinach soup with turmeric, carrot, and celery, mashed slightly for a creamy texture without dairy.
⏱ 40 min
Golden Turmeric Miso Soup with Silken Tofu and Bok Choy
Arthritis Inflammation-friendly, vegan
A comforting miso broth deepened with turmeric and ginger, filled with silken tofu, shiitake mushrooms, and baby bok choy.
⏱ 25 min
Kenyan Coconut Bean and Collard Stew (Maharagwe)
Arthritis Inflammation-friendly, vegan
Creamy East African kidney beans simmered in coconut milk with ginger, turmeric, and collard greens for a warming plant-based stew.
⏱ 45 min
Nigerian Efo Elegusi with Smoked Turkey and Pumpkin Leaves
Arthritis Inflammation-friendly, high protein
A hearty Nigerian melon-seed and greens stew simmered with smoked turkey, turmeric, and ginger for a deeply savory, nourishing bowl.
⏱ 60 min
White Bean & Kale Minestrone with Turkey Sausage
Heart Healthy-friendly, high protein
A hearty Italian-inspired vegetable soup with white beans, kale, and lean turkey sausage — filling, high in fiber, and freezer-friendly.
⏱ 45 min
Moroccan Chickpea & Vegetable Tagine
Gluten Free-friendly, vegan
Chickpeas, carrots, and zucchini simmered in a warm cinnamon-cumin tomato sauce — a fragrant, plant-based Moroccan-style stew.
⏱ 50 min
Turkish Red Lentil & Bulgur Soup
Heart Healthy-friendly, vegan
A warming Turkish-style soup of red lentils and bulgur simmered with tomato, mint, and a touch of red pepper for a hearty, fiber-rich bowl.
⏱ 40 min
Light Efo Riro (Turkey & Spinach Stew)
Gluten Free-friendly, low carb
A lightened Nigerian spinach stew made with lean ground turkey, tomatoes, and peppers instead of heavy oil for a nourishing, lower-calorie bowl.
⏱ 40 min
Caribbean Curried Chickpea Callaloo with Coconut
Gluten Free-friendly, vegan
Callaloo greens simmered with chickpeas, sweet potato and coconut milk in a warming Caribbean curry spice blend.
⏱ 55 min
Smoky White Bean & Roasted Red Pepper Stew
Heart Healthy-friendly, vegan
Cannellini beans simmered with roasted red peppers, smoked paprika and kale in a rustic tomato broth.
⏱ 45 min
West African Groundnut & Millet Stew
Anemia Support-friendly, vegan
A hearty peanut stew simmered with millet, sweet potato and spinach - a comforting plant-based spin on classic West African groundnut soup.
⏱ 50 min
Ghanaian Light Soup with Goat Meat and Garden Egg
Diabetes-friendly, low carb
A clear, unthickened Ghanaian-style pepper soup with tender goat meat and garden egg, made with no added oil.
⏱ 70 min
Nigerian Ogbono Soup with Lean Goat Meat and Spinach
Diabetes-friendly recipe
Ground ogbono seeds simmered into a rich soup with tender goat meat and spinach, served with a small plantain side.
⏱ 70 min
Loaded Cauliflower and Broccoli Soup with Turkey Bacon
Diabetes-friendly, low carb
A creamy, blended cauliflower and broccoli soup topped with crumbled turkey bacon, cheddar, and a dollop of yogurt.
⏱ 30 min
Coconut Jollof Chickpea Curry
Heart Healthy-friendly, vegan
Tomato-pepper jollof base enriched with coconut milk and curry spices, simmered with chickpeas into a creamy stew.
⏱ 50 min
Turkish-Style Ezogelin Lentil & Bulgur Soup
Heart Healthy-friendly, dash diet
A comforting Turkish red lentil and bulgur soup, warmed with mint and paprika, low in sodium and fat.
⏱ 35 min
Mediterranean Chickpea & Roasted Red Pepper Soup with Fresh Herbs
Heart Healthy-friendly, dash diet
A creamy-yet-chunky chickpea soup with roasted red peppers, smoked paprika, and fresh basil, low in sodium.
⏱ 35 min
Spanish-Style Almond & Grape Gazpacho (Ajo Blanco-Inspired)
Heart Healthy-friendly, dash diet
A chilled Spanish almond soup finished with sweet grapes—creamy, refreshing, and made without any added salt.
⏱ 15 min
Thai-Inspired Turmeric Coconut Vegetable Soup
Heart Healthy-friendly, dash diet
A light Thai-inspired coconut soup with turmeric, cauliflower, mushrooms, and snap peas, low in sodium and saturated fat.
⏱ 35 min
Ghanaian Red-Red Bean Stew with Ripe Plantains
Heart Healthy-friendly, dash diet
Ghana's beloved bean stew, made with black-eyed peas, tomatoes, and baked (not fried) sweet plantains.
⏱ 50 min
Ethiopian-Style Misir Wot (Red Lentil & Berbere Stew)
Heart Healthy-friendly, dash diet
A warming Ethiopian-spiced red lentil stew simmered with berbere, tomatoes, and greens—fiber-rich and naturally low in sodium.
⏱ 45 min
Chicken & Wild Rice Soup
A creamy, comforting soup with shredded chicken, wild rice, carrots, and celery simmered in a light broth.
⏱ 60 min
Tuscan White Bean & Kale Soup
Heart Healthy-friendly, vegan
A rustic, plant-based soup of cannellini beans, kale, carrots, and rosemary in a rich tomato-vegetable broth.
⏱ 40 min
Hearty Beef & Barley Vegetable Stew
Anemia Support-friendly recipe
Slow-simmered beef stew meat with barley, carrots, and celery in a rich broth, ideal for a chilly night.
⏱ 105 min
Skinny Chicken Pot Pie Soup
All the cozy flavor of chicken pot pie in soup form, with shredded chicken, carrots, peas, and no pastry crust.
⏱ 35 min
Loaded Cauliflower & Broccoli Cheddar Chowder
Gluten Free-friendly, low carb
A creamy, cheesy chowder thickened with pureed cauliflower instead of flour, packed with broccoli and smoky paprika.
⏱ 35 min
Puerto Rican Pollo Guisado (Sofrito Stewed Chicken)
Gluten Free-friendly, high protein
Bone-in chicken braised in a tomato-sofrito sauce with olives and potato, a comforting staple of Puerto Rican home cooking.
⏱ 70 min
Ecuadorian Encebollado (Fish and Cassava Soup)
Gluten Free-friendly, high protein
A lean, brothy Ecuadorian soup of poached tuna and soft cassava, topped with tangy lime-pickled red onion and cilantro.
⏱ 45 min
Guyanese-Inspired Warm-Spiced Beef and Cassava Pepperpot
Gluten Free-friendly, high protein
Beef chuck slow-simmered with cinnamon, clove, and scotch bonnet until deeply tender, finished with soft cassava chunks.
⏱ 140 min
Colombian Sancocho de Pollo (Chicken and Root Vegetable Stew)
Gluten Free-friendly recipe
A hearty Colombian one-pot stew of bone-in chicken simmered with yuca, plantain, corn, and potato until deeply comforting.
⏱ 80 min
Brazilian Moqueca de Peixe (Coconut Fish Stew)
Gluten Free-friendly, low carb
A Bahian-style coconut milk fish stew with bell peppers, tomato, and lime, gently simmered until the fish is tender and the broth is rich.
⏱ 40 min
Lebanese White Bean and Swiss Chard Stew
Heart Healthy-friendly, vegan
A hearty Lebanese white bean and Swiss chard stew simmered with tomato and warm spices until thick and comforting.
⏱ 50 min
Turkish Cold Yogurt-Cucumber Soup (Cacık)
Heart Healthy-friendly, vegetarian
A chilled Turkish yogurt and cucumber soup with fresh dill, mint, walnuts, and a drizzle of olive oil.
⏱ 15 min
Persian Herb and Kidney Bean Stew
Heart Healthy-friendly, vegan
A plant-based take on Persian ghormeh sabzi, slow-cooked herbs and kidney beans in a rich, tangy stew.
⏱ 60 min
Turkish Red Lentil Soup (Ezogelin)
Diabetes-friendly, vegan
A creamy Turkish red lentil soup simmered with bulgur, cumin, and paprika, finished with fresh lemon.
⏱ 45 min
Chilled Ajoblanco (Almond and Grape Soup)
Heart Healthy-friendly, vegan
A chilled Andalusian soup of blended almonds, garlic, and olive oil, topped with sweet halved green grapes.
⏱ 15 min
Avgolemono Chicken and Rice Soup
Mediterranean recipe
A silky Greek lemon-egg chicken soup, thickened with whisked eggs and brightened with fresh lemon and dill.
⏱ 45 min
Tuscan White Bean & Kale Minestrone
Cholesterol-friendly, vegan
A rustic Tuscan-style vegetable soup built on cannellini beans, kale, and tomatoes, simmered with olive oil and herbs.
⏱ 55 min
Harira – Moroccan Lentil and Tomato Soup
Plant Based African recipe
A Moroccan lentil, chickpea, and tomato soup warmed with cinnamon and ginger, finished with fresh cilantro and parsley.
⏱ 55 min
Catfish Pepper Soup with Uziza and Scent Leaf
Low Carb recipe
A warming Nigerian pepper soup simmered with catfish steaks, ground uziza seeds, ginger, and fresh scent leaf.
⏱ 45 min
Banga Soup with Catfish and Ora Leaves
Niger Delta palm nut soup simmered with catfish steaks, ora leaves, and crayfish for a rich, deeply savory bowl.
⏱ 70 min
Ewedu Soup with Lean Beef Strips
Anemia Support-friendly, high protein
Yoruba-style jute leaf soup whisked silky-smooth and simmered with seared lean beef strips and crayfish.
⏱ 40 min
Indonesian Turmeric Chicken Soup (Soto Ayam)
Arthritis Inflammation-friendly, low carb
A golden turmeric chicken soup with lemongrass, lime leaves, bean sprouts, and boiled egg, brightened with lime.
⏱ 50 min
Korean Soybean Paste Stew (Doenjang Jjigae) with Tofu
Heart Healthy-friendly, vegan
A rustic, savory Korean stew of fermented soybean paste, tofu, zucchini, and mushrooms in a vegetable broth.
⏱ 40 min
Chicken and Ginger Congee
Ulcer Friendly-friendly, low fodmap
A slow-simmered rice porridge with tender shredded chicken and fresh ginger, gentle enough for an unsettled stomach.
⏱ 70 min
Red Lentil Dal with Cumin and Spinach
Cholesterol-friendly, vegan
A creamy, spiced red lentil dal simmered with tomato, cumin, and turmeric, stirred with spinach at the end.
⏱ 40 min
Vietnamese Chicken Pho (Pho Ga)
Heart Healthy-friendly recipe
A fragrant Vietnamese chicken noodle soup simmered with charred ginger, onion, and warm spices, topped with herbs and lime.
⏱ 55 min
Tom Yum Shrimp Soup with Mushrooms
Gluten Free-friendly, low carb
A hot-and-sour Thai shrimp soup built on lemongrass, galangal, lime, and chili, brightened with mushrooms and cilantro.
⏱ 35 min