Best 3 Healthy Essentials Bone Marrow Vegetable Stew Recipes

Indulge in the comforting goodness of bone marrow vegetable stew, a culinary symphony of flavors and textures that will warm your soul and tantalize your taste buds. This hearty stew is a perfect embodiment of wholesome cooking, featuring a rich broth brimming with roasted bone marrow, an assortment of tender vegetables, and a medley of aromatic herbs and spices. Each spoonful promises a delightful journey, from the velvety smoothness of the marrow to the vibrant crunch of the vegetables, all harmoniously united in a symphony of flavors.

In this article, we present a collection of bone marrow vegetable stew recipes, each with its unique flair and culinary charm. From the classic French rendition to modern interpretations infused with global influences, these recipes cater to diverse palates and dietary preferences. Whether you seek a traditional slow-cooked stew or a vibrant one-pot wonder, you're sure to find a recipe that resonates with your culinary desires. So, gather your ingredients, prepare your cooking vessels, and embark on a culinary adventure that celebrates the essence of comfort food at its finest.

Let's cook with our recipes!

VEGETABLE STEW

Vegetable Stew image

This Vegetable Stew is easy to make and the perfect comforting, hearty one-pot dinner that the whole family will enjoy! It's filled with zucchini, red peppers, mushrooms, sweet potatoes and plenty more healthy, tasty stew ingredients. Gluten-free, vegan, paleo, low carb, keto and Whole30 compliant.

Provided by Kelly

Categories Dinner

Time 45m

Number Of Ingredients 16

Ingredients

1 onion
4 garlic cloves
1 carrot
1 red bell pepper
6 cremini mushrooms
1 zucchini
1 sweet potato
1 tbsp Italian herbs
1 tbsp tomato puree
1.5 tbsp coconut aminos
1 tsp balsamic vinegar
3 tbsp arrowroot starch (, mixed with 3 tbsp water)
14.5 oz tin chopped tomatoes
3.5 cups vegetable stock
1.5 cups chopped kale
salt and pepper (, to taste)

Steps:

Heat a tbsp of olive/avocado oil in a large pot/pan over medium heat. Finely chop the onion and add it in. Stir and let cook for a few minutes.
Add the minced garlic and cook for a minute. Peel the carrot and cut it into semi circle slices. Add to the pan.
Cut the red pepper into ½-inch chunks, the mushrooms into quarters and the zucchini into semi circle slices.
Add them all to the pan and cook for 5-10 minutes, until starting to brown and soften. Add a little more oil if needed.
Peel and cut the sweet potato into ½-inch pieces. Add it to the pan along with the herbs, tomato puree, coconut aminos, balsamic vinegar, arrowroot starch slurry, chopped tomatoes and vegetable stock.
Bring to a gentle simmer and leave to cook for 20-25 minutes, until the sweet potato is soft through. Add chopped kale within the last few minutes.
Season with salt and pepper, to taste. Serve and enjoy!

Nutrition Facts : ServingSize 1 serving, Calories 168 kcal, Carbohydrate 18 g, Protein 5 g, Fat 1 g, Fiber 6 g, Sugar 7 g

HEARTY AND HEALTHY VEGETABLE STEW

Hearty and Healthy Vegetable Stew image

This one-pot vegetable stew is hearty, delicious, and soul-satisfying. Perfect for a chilly evening in. A healthy vegetarian meal that the whole family will love.

Provided by Abra Pappa, MS, CNS, LDN

Categories Main Course

Number Of Ingredients 15

Ingredients

2 tbsp olive oil (divided you may also use ghee or butter)
1 large onion (finely diced)
5 cloves garlic (chopped)
2 stalks celery (finely diced)
2 tbsp fresh sage leaves, finely chopped
2 sprigs fresh thyme
3 large carrots (peeled and chopped)
2 large parsnips (chopped)
4 large potatoes (chopped, about 2 cups)
8 ounces baby bella mushrooms (quartered)
4 cups vegetable stock (or bone broth, or chicken stock)
1/4 cup sour cream
1/2 tsp black pepper
2 tsp sea salt
2 tbsp fresh parsley, finely chopped

Steps:

In a large stockpot over medium heat saute onion, celery, and garlic in 1.5 tbsp olive oil for 3-4 minutes. Add fresh thyme and chopped sage and continue to saute for 2 more minutes. Add a generous pinch of salt and black pepper stir well.
Add chopped root vegetables to pot (carrot, parsnip, potato). Add stock, stir well. Bring to a boil, reduce heat to a low simmer and cook for 20-25 or until vegetables are tender.
In the meantime, Saute mushrooms in a skillet with 1/2 tbsp olive oil and fresh thyme. You can skip this step and just add mushrooms to the pot. Sauteeing the mushrooms in a pan separately ensures a perfectly cooked mushroom, browned and crisp on the outside. Do not crowd the mushrooms in a pan or they will steam, in this case you may as well toss them in the pot with the other veggies. Once mushrooms are browned and crisp season with salt and pepper.
Add mushrooms to the stew, or alternatively you can add browned mushrooms to each individual bowl of stew. Taste for seasoning, add more salt and pepper as needed.
Make the sour cream slurry; in a small bowl whisk together sour cream and a ladle of stew broth. Stir sour cream slurry into the stew. Stir well.
Top with chopped parsley, serve hot.

Nutrition Facts : ServingSize 1 bowl (6 total bowls in recipe), Calories 147 kcal, Carbohydrate 20 g, Protein 3 g, Fat 7 g, SaturatedFat 2 g, Cholesterol 5 mg, Sodium 1455 mg, Fiber 5 g, Sugar 8 g, UnsaturatedFat 5 g

HEALTHY ESSENTIALS: BONE-MARROW VEGETABLE STEW

Healthy Essentials: Bone-Marrow Vegetable Stew image

Not only does this stew taste amazing, it is actually good for you. The bone-marrow broth is combined with the fresh veggies to make a hardy/flavorful stew that is great any time of the year, but actually shines best on those cold Autumn and Winter days that are coming up. I vary the spices, based on the season, but other than that it is fairly straight forward to make. So, you ready... Let's get into the kitchen.

Provided by Andy Anderson ! @ThePretentiousChef

Categories Vegetable Soup

Number Of Ingredients 22

Ingredients

PLAN/PURCHASE
2 tablespoon(s) grapeseed oil
1/2 medium yellow onion, diced
2 clove(s) garlic, minced
8 ounce(s) yellow squash, diced
1 stalk(s) celery, sliced on the bias, to 1/2-inch (1.3cm) thick
1 large carrot, diced
1 small sweet potato, peeled and diced
1/4 cup(s) green peas
2 - 3 cup(s) beef bone-marrow broth
1/2 teaspoon(s) dried oregano
1/2 teaspoon(s) dried thyme
1/2 teaspoon(s) dried sage
1/2 teaspoon(s) paprika, sweet or hot, your choice
- salt, kosher variety, to taste
- black pepper, freshly ground, to taste
OPTIONAL ITEMS
- red pepper flakes
- cayenne pepper
- ground cumin
- fennel seeds, i like this one
- cinnamon, but just a slight pinch

Steps:

PREP/PREPARE
The best place for veggies is your own garden, or a local farmer's market (please support our farmers). Store-bought would be next; however, make sure they are organically grown. The final would be organic frozen veggies. Do not use canned veggies... it defeats the purpose of cooking healthy.
Besides healthy veggies the other star of this recipe is the beef bone-marrow broth. Do not use regular beef broth or stock. If you do, you will have a simple, not-so-exciting, vegetable stew. This recipe requires the deep rich flavors that only beef bone-marrow broth can bring. Besides making the stew taste amazing, the health benefits of this magical liquid have been proven over-and-over again. You can purchase bone-marrow broth at your local grocer, or you can make your own. Here is my one-and-only recipe for Beef Bone-Marrow Broth: https://www.justapinch.com/recipes/soup/beef-soup/cooking-essentials-beef-bone-marrow-broth.html?r=7
Gather your Ingredients (mise en place).
Add the grapeseed oil to a heavy-bottom pan over medium heat, then add the onions and garlic, and cook until softened, about 3 - 5 minutes.
All all the veggies, except the yellow squash, to the pot, and cook until beginning to soften, about 3 - 5 minutes.
Add the yellow squash, then cook and stir for an additional 2 minutes.
Add the spices to the pot.
Stir to combine, about 60 seconds.
Add the beef bone-marrow broth.
Stir to combine, and bring up to a simmer.
Chef's Note: If you want more of a stew, then use two cups of broth, if you want it a bit more like a soup, then add the third cup of broth.
Allow to simmer, until the veggies soften, about 10 - 15 minutes.
Chef's Note: While the stew is simmering, taste, and adjust the seasoning.
PLATE/PRESENT
Serve while nice and warm, by itself, or with some nice crusty bread. Enjoy.
Keep the faith, and keep cooking.

Tips:

Choose high-quality ingredients: Use fresh, organic vegetables and high-quality bone marrow for the best flavor and nutritional value.
Roast the vegetables before adding them to the stew: Roasting the vegetables brings out their natural sweetness and caramelizes them slightly, adding a delicious depth of flavor to the stew.
Use a variety of vegetables: This will give the stew a more complex and interesting flavor. Some good choices include carrots, celery, onions, potatoes, and parsnips.
Season the stew well: Use a combination of salt, pepper, garlic, and herbs to taste. You can also add a splash of white wine or lemon juice for a little extra acidity.
Cook the stew until the vegetables are tender: This will usually take about 30 minutes, but the cooking time will vary depending on the type of vegetables you are using.
Serve the stew hot: This is a hearty and comforting dish that is perfect for a cold day.

Conclusion:

Bone marrow vegetable stew is a delicious and nutritious dish that is easy to make. It is a great way to use up leftover vegetables and bone marrow, and it is a hearty and comforting meal that is perfect for a cold day. With its rich flavor and variety of textures, this stew is sure to become a favorite in your home.