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)
| Ingredient | Benefit |
|---|---|
| Onion & garlic | Anti-inflammatory, immune-supportive |
| Celery & carrot | Rich in fiber and antioxidants |
| Sweet potatoes | Blood sugar-friendly, high in beta-carotene |
| Lima beans | Plant protein + soluble fiber |
| Tomato sauce | Lycopene-rich, supports liver detox |
| Vegetable broth | Hydrating and mineral-rich |
| Herbs & spices | Thyme, oregano, paprika—anti-inflammatory |
💚 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.
More Healthy Eats
Healthy Chocolate Cherry Overnight Oats
Hearty White Bean Casserole: Easy Family-Friendly Dinner
Mediterranean Beetroot Salad with Arugula
High-Fiber Millet Bread for Easy Digestion
Mediterranean Salmon with Quinoa & Greens: A Fresh, Protein-Packed Meal
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.
Equipment
- 1 Instant Pot
Ingredients
- 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 ½ cups cooked lima beans (or canned, rinsed)
- 1 cup frozen spinach
- 1 cup crushed tomatoes (or tomato frito)
- 3-4 cups vegetable broth (adjust to taste)
- 1 tsp dried thyme
- 1 tsp dried oregano
- ½ tsp smoked paprika
- Salt and pepper to taste
Instructions
Cooking Instructions (Instant Pot):
- Sauté: 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.
Notes
Nutritional values are approximate and may vary depending on the exact ingredients and brands used. This estimate is based on 1 of 4 servings from the full recipe.