Spring Vegetable and Chicken Stew (AIP, Low Carb, Whole30)

By April 12, 2022 April 22nd, 2022 AIP, Dairy Free, Gluten Free, Low Carb, Paleo, Vegan Option, Whole30

A bright fresh spring vegetable stew with chicken, asparagus, mushrooms, leeks, carrots and turnips, lovingly simmered to create a glorious broth. Savory, delicious and filling, perfect for a spring dinner, plus the leftovers heat well for lunch the next day.

Spring Vegetable and Chicken Stew close up with spoon

Recently I have some issues with Hashimotos, (feeling tired, achey and hair loss), so I’ve decided to switch from my usual paleo diet to an AIP diet for the next month to give my system a chance to heal.

I want to help the healing process and significantly reduce my symptoms by removing the foods and toxins that are stimulating an autoimmune response in my body and nourish it with powerful nutrients.

What is An AIP Diet

On a paleo diet we avoid all grains (even the gluten free ones), dairy, legumes, industrial seed oils, alcohol and sugar.  The Autoimmune Protocol requires we also avoid eggs, nightshades (e.g. potatoes, tomatoes, eggplant, peppers), coffee, chocolate, nuts and seeds during the initial elimination phase. 

This is not something I plan to do forever but I am willing to give my body the extra care it needs to heal. I plan to make it delicious too!

Spring Vegetable and Chicken Stew 3 bowls

This is a comforting stew made with healing bone broth, spring vegetables like asparagus, spinach, mushrooms and leeks. Peas would also be good or choose whatever seasonal vegetables look good in the market.

I skipped the potatoes to keep it AIP compliant and low in carbs. Instead I use white turnips which taste remarkably like potatoes in the stew. 

I like boneless, skinless, chicken thighs for stews. They’re incredibly juicy, tender, and don’t dry out. They have high fat content so they give the stew an incredible taste.

Spring Vegetable and Chicken Stew Pot

Health Benefits of Spring Vegetable and Chicken Stew

Shiitake mushrooms are high in B vitamins, and they serve as a food source of vitamin D. 

Asparagus contains high levels of the amino acid asparagine, making it a natural diuretic. They help flush excess fluid and salt from your body, which is very cleansing in the spring. 

Turnips and other root vegetables are amazing for gut health. They contain a variety of carbohydrates that feed beneficial species of bacteria in the gut. Their fiber helps remove toxins. Turnips also contain antimicrobial compounds that help prevent pathogens from colonizing the gut.

Leeks are high in sulfur. Sulfur is one of the most abundant minerals in the human body.  It is responsible for hundreds of physiological processes. Read more in my article Sulfur Rich Vegetables are Superior for Your Health.

Spinach is high in iron and contains 5.35 grams of protein per cup (when cooked).

Bone Broth is a super food that heals the gut, reduces inflammation, and strengthens hair, skin & nails. 

Parsley and Mint are used for garnish.  They enhance the flavor of the stew and improve digestion by reducing  inflammation in your stomach.

Spring Vegetable and Chicken Stew cut vegetable ingredients Tips and Substitutions for Spring Vegetable & Chicken Stew

I like Shiitake mushrooms. Remove the stems and cut them into thick slices. You can substitute cremini mushrooms. Trim the  bottom of the stem and cut the small ones in half or the larger ones into quarters.

To prepare the asparagus, trim the woody stems. Then cut off 1½ “ of the tips, set aside. If asparagus are thick cut each tip in half lengthwise. Slice the tip-less stalks crosswise into thin coins (see photo above). Since they are cut small they only need to cook for 1-2 minutes, don’t overcook.

White turnips are best, choose small ones for the sweetest taste. If you’re not on an AIP or low carb diet you can use Yukon gold potatoes. Sweet potatoes would also be good.  

Leeks look like a giant green onion but have a much milder, somewhat sweet flavor and a creamier texture when cooked. Only use the white and light green parts of the leeks. Leeks generally have quite a bit of sand and dirt between the layers. To clean the leeks, cut them in half lengthwise then slice into half moons. Place them into a bowl of water. Use your hands to shake loose any visible dirt.The dirt will settle to the bottom. Pick them out of the water and drain.

If you live in an area that has ramps they are fabulous in this stew. If you don’t have leeks or ramps, use a large, sweet onion.

Kale or Swiss chard can be used in place of spinach. Add before the asparagus and cook a little longer. 

If possible make your own chicken bone broth at home. Click here for the recipe. If you only have 1 quart of bone broth you can use 1 cup of water in the recipe so you don’t need to buy 2 quarts. (The recipe calls for 5 cups).

For Vegan – Substitute 1 1/2 cups (1 can) of white beans for the chicken and use vegetable broth.

Spring Vegetable and Chicken Stew 2 bowls and pot

How Long Can I Store Leftover Stew

Spring Vegetable Stew will last for 3-4 days in the refrigerator. Cool the cooked stew to room temperature before refrigerating.

You can also freeze the cooked chicken vegetable stew for 2-3months.  

I hope you LOVE this stew! It’s fresh and light, nutritious, super healthy, flavorful and SO satisfying.

Spring Vegetable and Chicken Stew 2 bowls with spoons

Please let us know how you liked this Spring Vegetable and Chicken Stew in a comment below! Make sure to share this recipe with your friends on Facebook, save it on your favorite Pinterest board and subscribe to my weekly newsletter so that you never miss a post!!

If you like this recipe, try these other delicious AIP spring recipes:

One Pan Herb Lemon Cod with Spring Vegetables (AIP, Paleo, Gluten Free)

Cauliflower Risotto with Saffron and Peas

Moroccan Chicken with Saffron and Zucchini

Note: This post contains Amazon affiliate links. This means that if you click on a link and make a purchase, I will receive a small commission at no cost to you. As an Amazon Associate, I earn from qualifying purchases. Thank you for supporting Eat Well Enjoy Life.

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Spring Vegetable and Chicken Stew (AIP, Low Carb, Whole30)


  • Author: Ingrid DeHart
  • Total Time: 55 minutes
  • Yield: 4 servings 1x

Description

A bright fresh spring vegetable stew with chicken, asparagus, mushrooms, leeks, carrots and turnips lovingly simmered to create a glorious broth.


Ingredients

Scale
  • 1 pound boneless, skinless chicken thighs cut into 1” chunks
  • Celtic sea salt
  • freshly ground black pepper (leave out for AIP)
  • 2 Tablespoons olive oil
  • 8 ounces shiitake mushrooms stems removed, tops cut into thick slices*
  • 2 leeks, white and light green parts only, thinly sliced
  • 2 large carrots peeled and cut into rounds
  • 3 stalks celery sliced
  • 3 cloves garlic minced
  • ½ teaspoon dried tarragon
  • 3 Tablespoons arrowroot flour
  • 5 cups chicken bone broth*
  • 1 ½ cups white turnips peeled and cubed (3 small)
  • 1 pound asparagus
  • 1 cup lightly packed baby spinach
  • 1/4 cup parsley, chopped for garnish
  • Mint leaves for garnish

Instructions

  1. Pat the chicken dry with paper towels and season all over with sea salt and black pepper.
  2. In a large stock pot over medium heat, heat the oil. Add the chicken and sear on all sides until golden, 2-3 minutes per side. Remove the chicken from the pot.
  3. Add the mushrooms and cook until browned, about 3 minutes.
  4. Then add the onions, carrots, and celery and cook for 3-5 minutes, until soft.
  5. Add in the garlic and cook until fragrant, about 1-2 minutes, careful not to burn.
  6. Add the tarragon, season with salt and pepper.
  7. Add the chicken back to the pot, then add the arrowroot flour and stir to coat the chicken and veggies.
  8. Stir in the broth slowly, scraping the browned bits at the bottom of the pot. Bring to a boil, then lower the heat to a simmer at medium-low heat. Simmer 15 minutes, to develop flavors.
  9. Add in the turnips, and continue to simmer until tender, about 15 more minutes.
  10. Wash asparagus and trim woody stems. Cut off 1½“ of the tips, set aside. If asparagus are thick cut each tip in half lengthwise. Slice the tip-less stalks crosswise into thin coins.
  11. Add asparagus tips and coins along with the spinach, stirring gently, until asparagus coins are barely cooked but still bright green and crunchy, about 1-2 minutes.
  12. Taste to adjust salt and pepper.
  13. Serve topped with parsley and mint.
  14. To store, cool to room temperature and then refrigerate for 3-4 days.

Notes

Cremini mushrooms can be substituted.

If you only have 1 quart of bone broth, you can use 1 cup of water to make 5 cups liquid.

  • Prep Time: 20 minutes
  • Cook Time: 35 minutes
  • Category: Main Dish, Stew
  • Method: Simmer
  • Cuisine: AIP, Paleo, Gluten-Free, Whole30

Keywords: Spring Vegetable Stew, Chicken Vegetable Stew, Spring Vegetables

2 Comments

  • Gail says:

    This was delicious. I used fresh tarragon that I had on hand and it really made it pop.
    Thanks for great healthy tasty recipes Ingrid.

Leave a Reply

Recipe rating