This Hearty Chicken Stew is bountiful in colorful veggies and a special gut-nourishing sauce that makes it irresistible. I’ve also included a vegan option if chicken isn’t your thing. Either way, it is a hearty meal that will leave you satisfied!
Including an adequate amount of animal protein in my diet helped me heal my gut and recover my health over a decade ago (preferably meat that is grass-fed, free-range and raised in a healthy environment). That’s why this recipe features my favorite free-range chicken from The Bare Bird.
Everyone has different needs, different genetics, and different metabolisms. For me, I feel my best when I eat sufficient low-allergen protein. This stew is an easy way to incorporate more meat, especially if you don’t like to eat it on it’s own. And for those who want, I’ve included a vegan option to replace the meat altogether. Do what works best for you.
I recommend making this one on the weekend so it’s ready to go for busy weeknights ahead. This recipe makes an enormous batch, yet I still usually double it, since it freezes so well (those pre-frozen portions are a *lifesaver* on busy/tired days!)
Don’t bother peeling your veggies (bar the zucchini) – there’s loads of nutrition in those peels!
Emily’s Dietary Scorecard
Low Sugars (all forms)
No Added Sweetener
Hearty Chicken Stew
This Hearty Chicken Stew is bountiful in colorful veggies, making it the perfect batch-cook recipe. Serve it with a generous drizzle of olive oil or some sliced avocado.
2 cups green beans, ends trimmed and roughly chopped
1 bunch kale (optional)
Fresh thyme and parsley for garnish (optional)
Cook the chicken. (SEE NOTES BELOW FOR COOKING OPTIONS)
Once chicken is cooked, allow to cool briefly and separate meat from bones, reserve meat, strain the liquid broth into a glass container.
Heat 1 tablespoon olive oil in a large soup pot or casserole pot over medium-high heat. Add the chopped zucchini (except peels) and sauté, stirring frequently until tender and lightly browned, ~5 minutes.
Remove zucchinis from heat and transfer into a blender with 1 cup chicken bone broth and Herbamare/salt, blend until smooth, set aside.
Heat the other tablespoon of olive oil in your pot over medium-high heat and add the onion, sautéing until browned, 5-7 minutes.
Now add the swede, celery and carrots, stir to mix through. Add the zucchini-broth puree to the pot and reduce heat, simmer uncovered for 10 minutes, stirring occasionally until the veggies begin to soften.
Add the chicken, green beans, zucchini peels (zoodles) and kale (if using) to the pot, stir through, cover and cook for 8-10 minutes, or until beans are tender and kale has wilted.
Remove thyme sprigs before serving and top with additional fresh thyme or parsley if desired.
Take a moment to appreciate the aromas of your stew and enjoy!
CHICKEN COOKING OPTIONS:
Cook chicken using either a slow cooker or pressure cooker.
If using the slow cooker, cook on low overnight (8-10 hours) for a shredded-style, pull-apart chicken, or cook on high the day of (4-6 hours on high, depending on chicken size).
If using pressure cooker, follow individual pressure cooker instructions.
(Alternatively, use yielded chicken meat from a batch of homemade chicken bone broth)
*VEGAN OPTION* Make vegan by swapping the chicken for a 4 cups of cooked quinoa or rice and the bone broth for veggie broth.
Emily is a health and wellness mentor, writer, and mind-body fitness teacher with extensive experience drawing on multiple body arts and holistic health practices to maximize personal wellness from the inside and out.