Anti-Inflammatory Veggie Stew with Lima Beans (Instant Pot Recipe)

This Anti-Inflammatory Veggie Stew is my go-to when I need warmth, nourishment, and balance. It’s packed with fiber, plant protein, and anti-inflammatory goodness—gentle on the body, cozy for the soul.

🥣 Ingredients for Veggie Stew

• 1 tbsp avocado oil
• 1 medium onion, chopped
• 2–3 garlic cloves, minced
• 2 celery stalks, sliced
• 2 carrots, sliced
• 1 medium sweet potato, peeled and cubed
• 1.5 cups cooked lima beans (or canned, rinsed)
• 1 cup frozen spinach
• 1 cup crushed tomatoes (or tomato frito)
• 4 cups vegetable broth
• 1 tsp dried thyme
• 1 tsp dried oregano
• ½ tsp smoked paprika
• Salt and pepper to taste

🍲 Cooking Instructions (Instant Pot)

• Sauté (optional): Turn on the Instant Pot to “Sauté” mode. Add olive oil, onion, garlic, celery, and carrot. Cook for 3–4 minutes until fragrant.
• Add remaining ingredients: Sweet potatoes, lima beans, tomato sauce, frozen spinach, broth, herbs, and spices.
• Pressure cook: Cancel “Sauté.” Seal the lid and set to “Pressure Cook” (or “Manual”) for 7 minutes.
• Natural release: Let pressure release naturally for 5–10 minutes, then quick release.
• Taste & serve: Adjust salt and pepper. Serve warm with your favorite toppings.

🍲 Stovetop Cooking Instructions

• Sauté the aromatics: In a large pot, heat 1 tbsp avocado oil over medium heat. Add chopped onion, garlic, celery, and carrot. Sauté for 5–7 minutes until softened and fragrant.
• Add sweet potatoes and spices: Stir in cubed sweet potatoes, dried herbs (thyme, oregano), smoked paprika (if using), salt, and pepper. Cook for 2–3 minutes to let the spices bloom.
• Pour in liquids and beans: Add tomato sauce, vegetable broth, and cooked lima beans. Stir well to combine.
• Simmer gently: Bring to a boil, then reduce heat to low. Cover and simmer for 20–25 minutes, or until sweet potatoes are tender.
• Add greens (optional): Stir in spinach or kale during the last 2–3 minutes of cooking. Let them wilt gently.
• Taste and adjust: Check seasoning. Add more salt, pepper, or herbs if needed.
• Serve with love: Ladle into bowls and enjoy with sourdough, avocado toast, or a dollop of yogurt.

NOTE🫕 Adjust the Texture to Your Taste This stew is flexible!

• For a thicker, richer texture, use less broth or add extra tomato sauce.
• For a lighter, more brothy feel, simply add more vegetable broth.
• You can also mash a few sweet potato cubes or beans after cooking to naturally thicken the stew.

Ingredients (with benefits)

💚 Why This Veggie Stew Works

• 🌱 Anti-inflammatory ingredients: like garlic, sweet potatoes, and herbs help soothe the body and support hormonal balance.
• 🧠 Hormone-friendly fiber: from lima beans, celery, and carrots keeps digestion smooth and blood sugar stable.
• ⏱️ Instant Pot convenience: means this healing meal is ready in just 30 minutes—perfect for busy days.
• 🧡 Comfort + nutrition: it tastes like a hug and fuels you like a wellness plan.

🌿 Tips & Variations

• Swap the beans: Chickpeas, lentils, or white beans work beautifully if you don’t have lima beans.
• Boost anti-inflammatory power with a pinch of turmeric or fresh, grated ginger.
• Make it spicy: Add chili flakes or smoked paprika for a warming kick.
• Use fresh herbs like parsley or dill for brightness just before serving.
• Stovetop or Instant Pot: Both methods work—choose what fits your rhythm.
• Batch and freeze: This stew freezes well for easy weekday meals.
• Serve with comfort: Pair with sourdough, avocado toast, or a dollop of yogurt for a satisfying ritual.

🧊 Storing & Reheating

• Fridge: Store leftovers in an airtight container for up to 4 days. The flavors deepen beautifully overnight.
• Freezer: Freeze veggie stew in portions for up to 2 months. Let cool completely before freezing.
• Reheating: Warm gently on the stovetop or in the microwave. Add a splash of broth or water if it thickens too much.

FAQ

Q1. Can I use canned lima beans? Yes! Just rinse them well before adding. They work perfectly and save time.

Q2. Can I make this without an Instant Pot? Absolutely. There’s a stovetop version included—just simmer gently for 25–30 minutes.

Q3. Can I freeze this stew? Yes. Let it cool completely, then freeze in portions for up to 2 months.

Q4. Is this stew good for hormone balance? It’s rich in fiber, plant protein, and anti-inflammatory ingredients—great for supporting gut health, blood sugar, and gentle detox.

Q5. Can I add grains like quinoa or rice? Yes! Add cooked grains after pressure cooking, or simmer them separately and serve alongside.

Q6. How do I reheat it? Warm gently on the stovetop or in the microwave. Add a splash of broth if it thickens.

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