Low Carb Paleo Stew – Instant Pot or Stove Top

The storms have been blowing into the Pacific Northwest quite fiercely the past couple of weeks and it is now soup, stew, and comfort food weather. Just like that. The apples have fallen from the trees, I’ve stocked up on my homemade rosemary applesauce, and I’ve had the Instant Pot earning it’s keep cooking away every day on my counter top. If you recently purchased an Instant Pot and aren’t sure what to cook with it, check out this fabulous new Paleo AIP Instant Pot Cookbook I was a part of creating. Or simply stay tuned to my blog as I unroll more Instant Pot recipes then you can shake a stick at this fall! And if you don’t have an Instant Pot, it’s pretty easy to convert most recipes to your slow cooker or stove top, as I have done with this Low Carb Paleo Stew Recipe posted below.

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Just about every gut healing diet I know of features bone broth at the core of it. When I started my gut healing journey on the SCD diet (before I transitioned to an even Lower Starch Paleo Diet) bone broth was a big part of the introduction diet, same with the GAPS diet and the Paleo AIP diet. And I realize when you aren’t feeling well, the idea of cooking one more thing can seem so ominous. That’s why I am glad there are ethical companies like Kettle & Fire who are willing to do the work for you, so you can sip back and sip on homemade bone broth that you didn’t have to make.

The folks at Kettle & Fire  were kind enough to send me a sample pack of their pasture raised organic, fully AIP Paleo bone broth. And I gotta say it was such a nice treat to receive in the mail! And since they ship their broths all over the USA, you can easily receive a package of 24 hour simmered bone broth in your mailbox too.

And if you’d like to save 15% on your first order of Kettle & Fire Bone Broth just use code: FAUNA15

And if you’d rather try your hand at making your own bone broth, check out this helpful video the folks at Kettle & Fire made for me! It features a very simple recipe for making your own bone broth at home. In fact it’s the same recipe they use for their homemade boxes of bone broth. You can also check out The Ultimate Guide to Bone Broth packed full of everything you’ve ever wanted to know about the gut healing powers of bone broth. ♥

Low Carb Paleo Stew - Instant Pot or Stove Top

Cook Time 45 minutes
Total Time 45 minutes
Servings 4 to 8 servings
Author Andrea Wyckoff

Ingredients

  • 2 pounds grass fed beef or bison stew meat
  • 1 stem fresh rosemary
  • 1 Tablespoon oil/fat
  • 2 cups bone broth
  • 1/2 cup red wine (okay to omit or use 2 Tablespoons red wine vinegar)
  • 1/4 cup coconut aminos
  • 1 bay leaf
  • 2 cloves garlic minced
  • 1/4 cup fresh parsley minced
  • 1 teaspoon dried thyme
  • 4 to 6 veggies from lists below your choice
  • sea salt to taste
  • Low Carb Veggies: onion celery, fennel, leeks, kohlrabi, pumpkin, cabbage, zucchini, tomato, bell peppers, mushrooms, radishes, celery root, cauliflower, broccoli, asparagus, green beans, jicama, okra
  • Low/No Starch AS Diet Veggies: onion celery, leeks, fennel, cabbage, kohlrabi, golden beets, white beets, mushrooms, radishes, turnips, celery root, cauliflower, broccoli, asparagus, okra
  • Paleo AIP Veggies: sweet potato butternut squash, pumpkin, carrot, parsnips, red beets, or any veggies listed above except for nightshades (tomato, bell peppers)

Instructions

  1. First chop all your veggies into bite size pieces, and peel the veggies that need peeling.
  2. You can easily make this stew in an Instant Pot, Slow Cooker, or on the Stove top.
  3. Instant Pot Directions: Turn Instant Pot to "Saute" setting. Add in oil/fat. When oil is hot then add in stew meat and rosemary stem. You just want to quickly brown the meat on all sides.
  4. Next pour in red wine (or a splash of vinegar) to deglaze the pot. Stir in coconut aminos.
  5. Then pour in bone broth, chopped veggies, garlic, and spices.
  6. Secure lid, and press the "Stew/Meat" setting, which will cook the stew on high pressure for 35 minutes. You can then let it sit in "Warm" mode until you are ready to eat, or very carefully release the steam after 35 minutes is up.
  7. Stove Top Directions: Set large stew pot on the stove top over medium high heat. Add in oil/fat. When oil is hot then add in stew meat and rosemary stem. You just want to quickly brown the meat on all sides.
  8. Next pour in red wine or a splash of vinegar to deglaze the pot. Stir in coconut aminos.
  9. Then pour in bone broth, chopped veggies, garlic, and spices.
  10. Add in an additional 1 to 2 cups water, which will cook off when the stew is simmering.
  11. Bring to a boil, then reduce to a simmer and cook for 2 to 3 hours. Check on the stew every 45 minutes, and add more liquid if it reduces too quickly. (I simmer it uncovered, but it's up to you)
  12. Slow Cooker Directions: Modify the Stove Top Directions to work in your slower cooker. If you don't want to dirty and extra pan to brown the meat, then just add all of the ingredients into your slow cooker and cook on high for 6 hours, or on low for 8 to 10 hours, until it's just right.
  13. Add sea salt to taste. I like to serve with a spoonful of fermented sauerkraut right on top.

Most healing diets also feature fermented foods like real fermented sauerkraut too! And I love to top my stew with a big spoonful of kraut. The kraut featured in my photos was grown and fermented from our friends at Super Natural Farm, but you can purchase it in most health food stores or make your own. I recommend Farmhouse Cultures for a store bought raw fermented kraut available in some pretty spectacular flavors, and its available in places like Whole Foods and New Seasons.

Since I love the flavor a good red wine adds to a stew, I now keep these single serve red wine stackables on hand for cooking so that I don’t have to open a whole bottle of red wine to simply use a little in this stew. I no longer drink wine more than a few times per year, but I still love to cook with it!

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Shared at: Paleo AIP Recipe Roundtable

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Andrea

Andrea Wyckoff lives in a woodsy cabin nestled into the Oregon Coast Range. She loves to spend her time hunting and gathering wild foods with her hubby by her side, and their 3 dogs who love to join in on the outdoor adventures. Andrea has overcome a life changing autoimmune diagnosis through a grain-free low starch diet and she shares her favorite recipes in her cookbook, "Pure and Simple Paleo: a Low Starch Cookbook".

View all posts by Andrea →

7 thoughts on “Low Carb Paleo Stew – Instant Pot or Stove Top

    1. Hi Larry,

      Because I have listed the option of using 20 different veggies in this stew, I did not calculate the macros, since it can vary so much depending on which veggies you use. But if you want to head over to My Fitness Pal you can easily plug in the list of veggies and meat you are using and have it calculated for you. Cheers!

      ps: I can add it to my to-do list to put up the estimated nutrition info sometime this fall (when I have time available to work on this blog again) that at least includes a handful of the veggies from above. But either way, I use My Fitness Pal too, so the same info I would use is available to you, if you want to look it up.

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