Recipes

 

Tammy Rich

InstaPot Meat and Veggie Stew

~ A template for delicious soup every time, made with whatever groceries you have on hand~ Adaptable to GAPS, WHOLE30, PALEO, AIP
Print Recipe
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course: Main Course, Soup
Ingredients Method Notes

Ingredients
  

Ingredients:
  • 1 -2 lbs protein - ground meat chicken thighs, meat chunks, shrimp, scallops…you name it!
  • 4 cloves garlic smashed and left to sit out for 10 minutes (this helps stabilize the Allicin – which is the beneficial compound of garlic)
  • 3 - 4 carrots chopped
  • 1 medium onion chopped
  • 3 stalks celery chopped
  • 4 cups Bone Broth
  • 1 - 2 TBSP fat of choice: Avocado oil, Coconut oil, Olive oil, Bacon fat, Duck fat, Butter
  • 1 - 2 tsp Sea salt
  • 1 TBSP Garlic Powder and Onion Powder
  • 1 tsp of other dried herbs: Oregano and Paprika is a nice blend.
  • 1 - 2 harder root vegetables: sweet potato, turnip, parsnip, butternut squash – large dice or small red potatoes – leave whole and mash at the end.

Method
 

  1. InstaPot Directions: 
    Push Sauté button. 
    Pour in 1-2 TBSP fat of choice: Cook down carrots, celery and onion (aka mirepoix) and garlic for about 5 - 7 minutes, until onions are slightly translucent. Add in protein and break up into chunks to brown for a few minutes. 
    If whole chicken thighs/breast just toss in at this point, no need to brown. 
    Add in broth and spices. Close lid and set valve to seal. 
    Cancel Sauté mode and push Manual. Set time for 25 minutes. 
    When done, release pressure valve. If you used whole chunks of meat, remove from pot, shred and return back to pot.

Notes

*Once soup is done, I add my more sensitive vegetables: often I stir in a bag of frozen riced cauliflower and frozen kale. The soup is so dang hot, that these soften nicely after a few minutes extra in the pot. Diced squash would do well with this method also. Add additional seasoning as needed.
*Often I will top a bowel of cooled soup with a hearty scoop of sauerkraut – it just gives it this beautiful pop and zing!
*Ways to change the flavor profile:
- Thai inspired: Add juice of 1 lime, grate in 1-2 inches of fresh ginger, and stir in 1 cup of Arroy-D Coconut Cream.
- Italian vibe: Use 1 lb of your favorite ground sausage as the protein, add 1 TBSP of Pizza Seasoning . Voila!
Ladle and enjoy!

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