Comforting Veggie Stew (with Vegan Option) – GF, Dairy-free, & No Added Sugars

Comforting Veggie Stew (with Vegan Option) – GF, Dairy-free, & No Added Sugars


Comforting Veggie StewWith autumn comes cooler temperatures, so I was really craving a hot, tasty soup! Unfortunately, many store-bought soups contain gluten, dairy, and/or added sugars, so I decided to make my own based on Jini’s bone broth recipes.

When you’re limited to only consuming certain ingredients and spices, having a homemade stock can make all the difference to the taste in a recipe. The broth recipes in Jini’s eBook can be used as a base for the recipes included in Jini’s book, Listen to Your Gut. Or, you can just drink these broths on their own!

You can download her recipe book for FREE here.

These broths are also great with pasta, rice, barley, meat, seafood, and/or vegetables added. You can use them as your base to make stews, sauces, casseroles, or stir-frys, which is what I did for this stew recipe. Basically, you can get a lot of meal variety from just one broth recipe!

Now keep in mind that the items I added are all gut-friendly, but this recipe is not in line with the elemental diet, nor will it provide bowel rest (as it contains vegetables). So, if you are on a full elemental diet, wait to use this recipe until you have transitioned to solid foods using the Food Introduction Chart Jini provides in her LTYG book. You can also reference the chart in this blog post.

And if you are on a strictly elemental diet, you can sip the broth on its own! Alternating broth with Absorb Plus shakes serves to stimulate the appetite, and you can learn all about the benefits of broth with an elemental diet in this blog post & video.

If you’ve followed The IBD Remission Diet and have already used bone broth with Absorb Plus shakes, then you know exactly what Jini means about “stimulating the appetite,” as the sweetness of shakes can be A LOT when it’s the only thing you’re consuming. I personally love these broth recipes, and it definitely helped me to switch between broths and shakes when I was on the elemental diet myself.

Jini’s beef broth recipe is an AMAZING base for this stew, but if you are vegan Jini also provides two vegetable broth options in her recipe eBook.

So first follow her instructions to make your desired broth base, and then follow the instructions below to make it into a stew! 🙂

BEEF BROTH RECIPEbeef broth

Ingredients:

  • 1 kg (2 lbs) certified organic stewing beef or similar (cut into 1-inch pieces)
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 6 cups filtered water
  • 1 tsp salt

How-to:

  • Place beef in a large pot or saucepan.
  • Add water, basil, and oregano.
  • Cover and simmer this on the stovetop at a low boil and simmer for two hours, adding water if needed to keep the meat covered at all times.
  • After two hours of simmering, add 1 tsp. salt and simmer covered for another 30 minutes.
  • Remove from heat and pour the contents of the pot into a fine strainer, catching the broth in another pot or bowl underneath. If your broth has visible fat in it, skim the fat off first before eating, or put the soup in the fridge until the fat solidifies on the top. Then you can just lift it off easily.
  • Either use the broth as the base of another recipe, like we will below, or allow the broth to cool and then divide up into 1 or 2 cup servings. You can then freeze in zip-lock plastic bags (or glass containers) to save for a later date!

VEGGIE STEW RECIPE

Ingredients: 

  • 1 pound organic mushrooms
  • 1-2 organic white potatoes (depending on the size), peeled and diced
  • 4-5 organic, fresh carrots (peeled and chopped into small bite-sized pieces)
  • 1 cup fresh or frozen organic Spinach (if fresh, chop finely and remove the stems)
  • 1 organic onion (only use if you can tolerate)
  • 1/2 cup scallions for garnish

For flavor, you may add more dried oregano, dried basil, or salt from the beef broth recipe (if desired).

Alternative options if any of the above aren’t tolerated: 

  • Squash (peeled and de-seeded)
  • Zucchini (peeled and de-seeded)
  • Cucumber (peeled and de-seeded)
  • Seaweed

What’s nice about this recipe is that all veggies are simmered, so they are super soft for consumption!

How-to:

  • As the beef broth is simmering (covered) for the last 30 minutes, I make sure to get all my veggies prepped. It’s important to ensure they are cleansed properly before consumption, so I always soak or spray my veggies with 2 parts water to 1 part white vinegar.
    • (Example: 2 cups of water and one cup of vinegar)
  • I let them sit in this mixture for at least 5-10 minutes. After soaking, I rinse them thoroughly with filtered water.
  • When the beef broth is ready and strained, and all the veggies are prepped and washed, now all you have to do is dump your veggies into the beef broth – and watch the magic happen!
  • Let the veggies cook down until they are soft and flavorful, then serve and enjoy.

veggie stewThe mouth-watering aroma alone will make you fall in love with this recipe. And the flavor that emerges from the mushrooms, carrots, and broth makes this stew so comforting and warm.

I mean seriously, what could be better on a cold day?!

*Note: To make this an even heartier meal, sometimes I will serve it over organic jasmine rice. Give it a try – it’s delicous!

As an added bonus, not only is this a gut-friendly recipe, but I have found all these vegetables create an immune-boosting effect for me. So this is my go-to recipe whenever I begin to feel ill.

Have you made any of Jini’s Bone broth recipes? Drop a comment below and share with me your creations!

P.S. My teammate Savannah made this awesome seafood risotto using a homemade fish broth base, so if you are a seafood lover I definitely recommend checking it out.

As always – happy healing, and remember to always listen to your gut! Especially when it is asking for yummy, healthy recipes like this one! 😉





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