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Thursday, January 3rd, 2013

Soup Recipes for Rapid Weight Loss

Thursday, January 3rd, 2013

 Stewp Revisited

Linda Wagner's Stewp Recipe - healthy, hearty, and less than 300 cals per serving!!

It’s officially 2013 and many of us are heading back to ‘real life’ and getting back into the swing of things. If you’re like many of us, you may have fallen a off the wagon a bit over the holidays. Don’t fret, it’s completely normal and completely reversible! One of my most popular dishes for rapid weight loss is Stewp. One of my dear friends came up with the name and I just love it! Of course it’s a dish that falls somewhere between soup, and stew.

Soup + Stew = Stewp!

It’s a home run when it comes to satisfying winter cravings and aiding in weight loss. It’s hearty, filling, delicious, and one generous serving is less than 300 cals!! Plus it’s REAL FOOD. It’s GOOD FOOD. It’s going to fill you up, feed your soul, AND help you lose weight…yes please!!

Speaking of good food and weight loss, I’ve got a SUPER EXCITING project that has been in the works for quite some time now. My website is getting a fabulous makeover PLUS I’ll be launching 2 amazing e-books this month!! I want to give you all a through step-by-step guide to easy, healthy weight loss and I can’t wait until the launch! Stay tuned, more details to come!! Now, onto the Stewp recipe…

Linda Wagner's Stewp Recipe - healthy, hearty, and less than 300 cals per serving!!

You’ll need:

  • 6 large carrots, peeled & chopped
  • 1 head celery, chopped
  • ½ head of cauliflower, chopped
  • 4 large red potatoes, diced
  • 1 large onion, diced
  • 1-2 stalks broccoli chopped finely – I use the broccoli stems too, they are delicious in stewp!
  • 4 med tomatoes, diced
  • 1 orange bell pepper
  • 4 stalks kale, torn in to pieces
  • 5 cloves garlic, minced
  • 1 Tbs sea salt – adjust to taste
  • 2-3 Tbs Nutritional Yeast Flakes (optional)
  • 3 Tbs Polenta (optional)
  • fresh herbs like parsley, thyme, basil, oregano (optional)
*The thing to remember about Stewp is that there are NO RULES!! I just used whatever I had left in my fridge. The possibilities are ENDLESS! I love to make stewp with local seasonal veggies from the farmer’s market. Other great additions could have been zucchini, yellow squash, asparagus, mushrooms, eggplant, butternut squash, turnips, corn, beets (note: beets will turn your soup pink!), spinach, brussel sprouts, parsnips, or any other veggies you love; the combinations are really up to you!


Linda Wagner's Stewp Recipe - healthy, hearty, and less than 300 cals per serving!!

Simply add the chopped veggies, polenta, herbs, sea salt and about 2 cups of water to a very large pot – (and I mean LARGE, my recipe will make about 12+ generous servings). Let simmer on med-high heat for about 45mins or until veggies are soft.  After 20mins, using a wooden spoon, start stirring the mixture frequently. This will cause the veggies to start breaking apart, turning the soup into more of a “stewp” consistency. After the soup is fully cooked, you can also add Nutritional Yeast Flakes (also known as ‘NOOCH’ for short) if desired. I looooove adding nooch to my savory dishes. It has a nutty/cheesy flavor and is rich in B vitamins (especially B12), high in protein, contains 18 amino acids (making it a complete protein) and 15 minerals. Nooch is especially great for pregnant or breastfeeding mothers (supports breast milk production) and vegetarians. If you want to order your nooch and/or polenta through, you can use my discount code WAG472 to get $5 off your first order!

Other great toppings for your stewp are cultured or vegan sour cream (be sure to check the label to make sure it has active probiotics), HOT SAUCE, or shredded chicken/ grilled shrimp for the meat lovers in your family. As I said before, there are no rules and the possibilities are endless!

You won’t believe how good this soup is. And you really won’t believe that one HUGE serving is under 200 calories! But it is!! And it tastes amazing! A perfect recipe for winter, for people on the go, and perfect food for the soul  🙂

I absolutely love my stewp. I usually freeze half the batch which is another great trick for people on the go. Make a generous quantity so that you’ve got enough for the week AND enough to freeze for later. That way, if you find yourself in a crazy whirlwind with no time for groceries or prep, you can just pull the stewp from the freezer and thaw. Viola! A yummy homemade meal in minutes!

The fantastic side effects of stewp are full belly, content soul, and smaller waistline!  If I’ve ever been especially naughty or out of line with my diet, I will always go back to smoothies,green juices, and lots of stewp! Works like a charm every time!! Behold, the power of stewp!

Linda Wagner's Stewp Recipe - healthy, hearty, and less than 300 cals per serving!!

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32 Responses to “Soup Recipes for Rapid Weight Loss”

  1. Anonymous January 3, 2013 at 10:27 pm #

    I will make this. Sounds great for these cold Wiscosin winters!

  2. Alyson January 3, 2013 at 10:28 pm #

    Hi Linda,

    looks delish! I’m curious, in the photo, what is your bowl topped with? Some kind of sour cream substitute?


    • Linda January 4, 2013 at 8:42 am #

      It’s a local organic cultured sour cream so it’s really tart and LOADED with probiotics!! Super yummy!!

  3. Elsa January 4, 2013 at 1:22 am #

    When my children were at home I used to make this sort of thing regularly, using up all manner of leftovers and odds and ends from the fridge. I called it recycled stew, and it always got a good reception at the table. 🙂

    • Linda January 4, 2013 at 8:42 am #

      Sounds perfect Elsa, what a good mom!! 🙂

  4. kristy @ the wicked noodle January 4, 2013 at 8:13 am #

    I had forgotten that I’d just signed up for your feed yesterday! So glad I did – love the look of this soup. Your photos are gorgeous! xo
    kristy @ the wicked noodle recently posted…beef short ribs {braised in red wine until fall-apart tender}My Profile

    • Linda January 4, 2013 at 8:41 am #

      Thank you!!! xo

  5. Krissy @ Make it Naked January 4, 2013 at 8:37 am #

    Great photos! So warm and comfy 🙂 Looks so good! That might be the biggest sprig of parsley I’ve ever seen!!! Happy New Year!
    Krissy @ Make it Naked recently posted…Chipotle Sweet Potato RoundsMy Profile

    • Linda January 4, 2013 at 8:40 am #

      Thank you Krissy!! Lol, on the parsley, it’s from my garden!!

  6. Anonymous January 4, 2013 at 1:51 pm #

    Looks Yummy, can the polenta be substituted by quinoa?

  7. Anonymous January 4, 2013 at 1:54 pm #

    Carmen Ramirez yes, absolutely!!

  8. Elizabeth Diane January 4, 2013 at 8:59 pm #

    How about quinoa instead of polenta?

    • Linda January 4, 2013 at 10:09 pm #


  9. Julia January 6, 2013 at 5:22 am #

    Hi Linda!

    Here in Romania we actually eat a lot of stews and also some think soup made from season veggies, called “chorba”. The basic principle is to mix a lot of veggies together and serve it with sth sour, like vinegar or sour cream. Traditionally, some pieces of meat are added as well, like beef or pork leftovers. Never thought to add polenta to my stews/chorbas so far, but I’ll give it a shot. Thanks for the wonderful ideas & your optimism and energy!

    • Linda January 8, 2013 at 3:47 am #

      Interesting Julia! I like the addition of something sour like sour cream or even pickled jalapenos!

  10. Anonymous January 6, 2013 at 12:00 pm #

    we are eating this for lunch & not only is it DELICIOUS, but our entire house smells like veggie/herb/whole food goodness. thanks for sharing! <3

  11. Anonymous January 6, 2013 at 12:00 pm #

    we are eating this for lunch & not only is it DELICIOUS, but our entire house smells like veggie/herb/whole food goodness. thanks for sharing! <3

  12. Anonymous January 7, 2013 at 6:19 am #

    Going to be eating this as I start the transition to a 10 day juice feast!

  13. Anonymous January 7, 2013 at 1:36 pm #

    I made this on Saturday and at first wasn’t overly impressed. It made a HUGE batch as mentioned. It tasted a lot like steamed veggies in water with a little bit of seasoning. Fine, edible, but not AMAZING.

    BUT I decided to give the leftovers a shot for lunch today (since, you know, I had 11 more servings of this stuff left…). Its actually pretty good today. Maybe it just needed some time to soak and combine together.

    • Linda January 7, 2013 at 6:15 pm #

      Glad it’s tasting better! It’s important to only add the recommended 2 cups of water so that the natural flavors of the vegetables are concentrated. Too much water and the taste will be very diluted!

      • Anonymous January 8, 2013 at 9:07 am #

        That may have been my downfall, I put a lot of water in and didn’t measure (because I never measure).

  14. Melanie February 14, 2013 at 2:43 pm #

    Made this last weekend and its terrific! I used a whole box of vegetable stock in addition to the water and I think that added a lot more flavor. I also threw in a cup of lentils for some added fiber and that made it even more yummy. Thanks for this great recipe Linda!

  15. Kinzie February 14, 2013 at 4:35 pm #

    Any idea how long to cook something like this in a crock pot?

  16. Kat August 9, 2013 at 8:32 am #

    How much is a serving? I see “HUGE serving” for under 200 calories… and “generous serving” is under 300… but I have no idea what that means… =\

  17. Kelley Pauley via Facebook August 24, 2015 at 4:01 pm #

    I’m not able to pull this up, is there another way you can post it?

  18. Kelley Pauley via Facebook August 24, 2015 at 7:36 pm #

    Thank you!

  19. Kelley Pauley via Facebook August 24, 2015 at 7:38 pm #

    Unfortunately I can’t get to it still.. thanks again for resending it..

  20. Kimberlee Jensen Derry via Facebook August 24, 2015 at 8:01 pm #

    This looks delicious…..dinner tonight!

  21. Kimberlee Jensen Derry via Facebook August 24, 2015 at 8:01 pm #

    This looks delicious…..dinner tonight!

  22. Rande Moss via Facebook August 24, 2015 at 11:43 pm #

    I love this recipe!


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