Beyond Roux: 5 Healthy Ways to Thicken Soups and Stews

Soup too thin? Stew too brothy? Rather than making a roux out of flour and fat, you can adjust the consistency of your dish with one of these wholesome low-fat add-ins. Whether you’re looking for a creamy or chunky texture, these tasty plant-based thickeners will help you strike the right balance. 

Stir in ¼ to ⅓ cup mashed potato per 1 cup soup or stew. Simmer over low heat for 5 minutes, then adjust mashed potato amount to achieve the desired consistency.

Couscous is ideal for thickening soups and stews because it cooks quickly, releasing starch as it plumps. Choose tiny Moroccan-style couscous for the subtlest thickening effect. Use larger pearl couscous (aka Israeli couscous) to add a more luscious, subtly chewy element to the final dish. Measure 1 tablespoon dry couscous per 2 cups soup or stew. Stir the couscous into the simmering pot, cover, and let cook 10 to 15 minutes, until very soft. (No blending necessary.) 

Blend 1½ cups cooked beans, lentils, or chickpeas with ½ cup water or broth until completely smooth. Add 2 tablespoons bean puree per 1 cup soup or stew, then stir until fully incorporated. Simmer 1 to 2 minutes, until flavors meld. If you don’t feel like opening a can or blending beans, you can swap in prepared hummus instead. 

Blend chia seeds to a powder in a coffee or spice grinder. Stir in 1 tablespoon chia seeds per 1 cup liquid, then let stand 2 to 3 minutes to allow the gel to activate and thicken the recipe.

Top a soup or stew with croutons or toasted bread cubes, then let stand 2 to 3 minutes so the bread bits soak up the extra liquid.

Need some recipe inspiration? Check out our collections of soup and stew recipes to find a crave-worthy meal to make tonight: