3 Soul-Soothing Soup & Stew Recipes

Katherine & Ryan Harvey, authors of The Bare Bones Broth Cookbook: 125 Gut-Friendly Recipes to Heal, Strengthen, and Nourish the Body and owners of Bare Bones Broth Co. share 3 of their favourite recipes from the book.  These nourishing recipes are also freezable, making them a great thing to have on hand.

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COCONUT and LIME SIPPING BROTH

 

YIELD: 2 CUPS | PREP TIME: 10 MINUTES | COOK TIME: 5 MINUTES

 

We love using coconut milk in our cooking. Not only is it flavorful, but it’s also a great way to sneak healthy fat into your diet. Speaking to broth’s versatility, this recipe can be sipped like a hot beverage or used as a base for soup. If you want to make it into a meal, just add grilled chicken and mushrooms and you can have a healthy stew in under 20 minutes.

 

2 cups Chicken Bone Broth

¼ cup peeled and minced fresh ginger

1 cup coconut milk

Juice of 2 limes

1 teaspoon sea salt

IN a saucepan over medium-high heat, combine all the ingredients and bring to a simmer. Cook for 5 minutes, then transfer to a blender and blend until smooth. Alternatively, you can blend the mixture using an immersion blender or in a food processor.

STRAIN the broth through a fine-mesh strainer and serve, or cool, cover, and refrigerate it. The broth will last for up to 1 week in the refrigerator, or 1 year in the freezer.

LEMONGRASS-GINGER-CARROT SOUP

 

Serves: 4 to 6

Prep time: 15 minutes

Cook time: 35 minutes

 

This simple soup can be eaten hot or cold, in winter, or in summer. Many are aware of the healing benefits of carrots, mainly the antioxidant-rich carotenoids that are known to pack anticancer powers. We love them because they’re a simple and delicious food. Combine them with a hefty dose of gelatin-rich bone broth, a touch of lemongrass and ginger, and you’re left with a bowl of soup that beats any sugar-laden cold-pressed juice on the market.

 

Ingredients

2 tablespoons ghee or olive oil

1½ cups onion, peeled and diced

1½ pounds carrots, peeled and thinly sliced

2 tablespoons peeled and minced fresh ginger

One 2-inch-long piece lemongrass, pounded

4 cups Chicken Bone Broth

 

Method

In a large saucepan over medium heat, heat the ghee or oil. Add the onions and sweat until translucent, about 8 minutes, stirring occasionally.

Add the carrots, ginger, and lemongrass and stir to coat all of the vegetables with the ghee or oil. Reduce the heat to medium-low and cook for 10 minutes.

Add the broth and increase the heat to medium. Bring the soup to a simmer and cook until the carrots are tender, about 15 minutes.

Transfer the mixture to a blender and blend smooth, blending in batches if necessary. Season with sea salt to taste and serve immediately. Alternatively, you can refrigerate the soup for up to 1 week, or freeze it for up to 6 months.

 

CRISPY CHICKEN STEW with LEMON, ARTICHOKES, CAPERS, and OLIVES

 

Serves: 4

Prep time: 10 minutes

Cook time: 20 minutes

 

If you and your family enjoy Greek flavors as much as we do, then this stew will quickly become a favorite in your household. We love lemon, artichokes, and olives, so this dish just makes sense to us. We almost always leave the skin on our chicken thighs so we can render out some of the fat and crisp the skin to perfection.

Ingredients

 

1 tablespoon granulated garlic

1 teaspoon sea salt

1 teaspoon dried oregano

2 pounds bone-in, skin-on chicken thighs

2 tablespoons ghee or olive oil

½ red onion, peeled and chopped

2 garlic cloves, minced

¼ cup capers with brine

½ lemon, thinly sliced

¼ cup white wine

3 cups Chicken Bone Broth

2 cups canned artichoke hearts

1 cup kalamata olives

1½ teaspoons chopped fresh oregano

 

Method

In a large bowl, combine the granulated garlic, ½ teaspoon of the sea salt, and the dried oregano. Add the chicken thighs and rub the seasoning into the chicken until evenly coated; set aside. You can also cover and refrigerate the chicken thighs and marinate for 2 to 24 hours.

When you’re ready to cook the chicken, heat the ghee or oil in a cast-iron skillet or sauté pan over medium-heat.

 

Remove the marinated chicken thighs from the bowl and, using paper towels, pat the chicken thighs dry. Place the chicken thighs, skin side down, in the hot ghee or oil, spacing them evenly, and cook for 6 to 8 minutes, or until the skin begins to brown. Turn chicken thighs and brown on the opposite sides for 5 minutes. Remove from the skillet and set aside.

 

In the same skillet over medium heat, add the onion, garlic, capers, and the remaining ½ teaspoon sea salt. Cook for 5 minutes, stirring occasionally. Add the lemon slices.

Add the white wine and deglaze the skillet, stirring to loosen any browned bits stuck to the bottom . Bring to a simmer and let cook for 5 minutes.

 

Add the chicken broth, return the thighs to skillet, and bring to a simmer. Simmer for 5 minutes.

Add the artichokes and olives and continue simmering for 10 minutes.

 

Remove the chicken thighs from the skillet, pull the meat from the bones and roughly chop. Add the chicken meat back into the skillet and stir to distribute evenly. To serve, scoop the stew into serving bowls and garnish with the chopped fresh oregano.

 

The stew or any leftovers can be refrigerated for up to 1 week, or frozen for up to 6 months.