AIP Beef Stew

When the weather turns chilly, nothing hits the spot like a hearty bowl of beef stew. This AIP-friendly (Autoimmune Protocol) version is here to give you all the cozy vibes without any inflammatory ingredients like nightshades, grains, or dairy. It’s packed with tender beef, earthy root vegetables, and fragrant herbs. The best part? It tastes so good, you’ll forget it’s tailored for healing.

Think of it as your go-to meal for snug evenings when you need something warm, filling, and good for your body. Let’s get cooking!

Recipe at a Glance

• Prep Time: 20 minutes
• Cook Time: 35 minutes (plus ~10 minutes for pressure buildup)
• Total Time: About 1 hour
• Servings: 4–6 people
• Skill Level: Beginner-friendly, especially if you’ve used an Instant Pot before

What You’ll Need

• Instant Pot: Speeds things up while keeping all the flavors locked in.
• Knife + Cutting Board: For chopping meat and veggies.
• Mixing Spoon: To stir all the goodness.
• Don’t have an Instant Pot? No problem! You can use a slow cooker (6–8 hours on low) or a Dutch oven (around 3 hours simmering on the stovetop).

Make Ahead Tip

This stew only gets better with time. Make it ahead, let the flavors meld, and enjoy leftovers for up to 4 days. Freeze extra portions for up to 3 months. Lazy weeknight dinners? Handled.

Ingredients

Here’s What You’ll Need

• 2 pounds beef rump roast, cut into chunks (1.5–2 inches)
• 2 tsp sea salt, divided
• 1 tbsp olive oil
• 1 tbsp apple cider vinegar (for tenderizing and extra flavor)
• 2–3 garlic cloves, chopped
• 1 onion, cut into wedges
• 8 oz mushrooms, sliced
• 2 parsnips, thickly sliced
• 4 carrots, thickly sliced
• 1 sweet potato, cubed (1.5–2 inches)
• 1 tsp garlic powder
• 2 tsp onion powder
• 2 cups beef or bone broth (homemade or store-bought, low-sodium)
• 1 tbsp coconut aminos (AIP-friendly soy sauce alternative)
• Fresh herbs: 1 tbsp rosemary, 2 tsp thyme, and 2 tsp sage (added at the end)

Swaps + Substitutions

• Not into sweet potatoes? Use turnips or rutabaga.
• No coconut aminos? Try gluten-free tamari if you’re okay with soy.
• Prefer chicken broth? Go ahead and use that instead.
• No mushrooms in your AIP plan? Skip them—they’re optional!

Step-by-Step Directions

1. Prep the Beef

Season the beef cubes with 1 tsp sea salt. This gets the flavor party started.

2. Brown the Beef

Turn your Instant Pot to sauté mode, heat the olive oil, and add half the beef. Brown it on all sides (about 3–4 minutes per batch). Repeat with the second batch—don’t overcrowd the pot. You want a nice golden crust!

Pro Tip: Browning the meat first brings out deeper, richer flavors in your stew. Totally worth the extra step.

3. Sauté the Aromatics

Add the mushrooms, onions, garlic, and apple cider vinegar to the same pot. Scrape up any browned bits stuck to the bottom—those are flavor bombs. Cook for a minute or two, just until everything smells amazing.

4. Load It Up

Toss the browned beef back into the pot. Add the parsnips, carrots, sweet potato, garlic powder, onion powder, coconut aminos, and broth. Give everything a good stir to mix.

5. Pressure Cook

Seal the lid on the Instant Pot and set it to high pressure for 35 minutes. It’ll take about 5–10 minutes to build pressure before the cooking starts.

Pro Tip: Don’t fill your Instant Pot to the brim—leave about one-third of the pot empty for safety.

6. Release the Pressure

When the cooking’s done, manually release the steam by carefully opening the pressure valve. Be sure to protect your hand with a kitchen towel while you do this.

7. Finish with Fresh Herbs

Stir in the rosemary, thyme, and sage just before serving. These herbs add a “fresh from the garden” brightness to the dish.

Personalize Your Stew

Diet Tweaks

• Whole30 or Paleo? This one’s already good to go! Just check your broth for hidden additives.
• Low-FODMAP? Swap onions for fennel and use garlic-infused oil instead of fresh garlic.
• Keto? Replace sweet potatoes with something low-carb like cauliflower or turnips.

Flavor Boosts

If you’re reintroducing nightshades, smoked paprika or chili flakes could add some extra zing. Prefer it even milder? Stick to the earthy, herby vibe.

Seasonal Swaps

In summer, lighten this recipe up by swapping root veggies for zucchini or green beans.

Serving + Storage

How to Serve

Ladle the stew into big bowls and sprinkle with extra herbs for a pop of color. Pair it with:

• Mashed cauliflower or cauliflower rice for a grain-free side.
• A simple salad with olive oil and lemon.

Storing Leftovers

• Fridge: Store in an airtight container for up to 4 days.
• Freezer: Let the stew cool completely before freezing it in airtight containers or bags. It’ll keep for up to 3 months.

Reheating

Reheat on the stovetop over medium heat. If frozen, let it thaw in the fridge overnight first.

This AIP Beef Stew is pure comfort in a bowl. It’s easy to make, packed with flavor, and nourishing for both your body and soul. Whether you’re new to the AIP lifestyle or just want a cozy dish for a cold evening, this recipe is a winner. Happy cooking!

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