Reboot Your Gut with This Rainbow Veggie Stew
This Rainbow Veggie Stew came together one day when I opened my fridge and saw nothing fancy. Just a few vibrant vegetables waiting to be used. I tossed them in a pan with some coconut aminos and made magic. It reminded me that healing meals do not have to be complicated.
If you are following the Autoimmune Protocol, or if you struggle with inflammation or digestion, this stew may become one of your staples. I created it while managing Hashimoto’s and Autoimmune Gastritis. I needed something soothing, warming, and gentle. And this Rainbow Veggie Stew delivered exactly that.
Why This Rainbow Veggie Stew Belongs in Your Weekly Routine
This recipe is flexible. You can make it with almost any vegetables you have on hand. It is also elimination-phase approved. That means no gluten, no grains, no dairy, and no nightshades.
Even without spices, it tastes incredible. The flavors of the veggies blend beautifully when you layer them slowly. If you are looking for a dish that supports healing and still tastes like comfort, this one checks all the boxes.
It is also quick. You can have it on the table in 30 minutes. That makes it ideal for busy weeknights or gentle meal prep during a flare.
Health Benefits of Rainbow Veggie Stew
Every vegetable in this Rainbow Veggie Stew adds a layer of nourishment.
Kale and bok choy are rich in minerals and sulfur. They support liver detox and hormone balance. Parsnips and zucchini are low in oxalates and easy to digest. Shiitake and oyster mushrooms help modulate the immune system. Red onion and fleur d’ail feed the beneficial gut bacteria.
Coconut aminos bring natural umami. They offer flavor without any soy or gluten. This combination supports gut health, reduces inflammation, and nourishes your thyroid.
If you are working on healing your gut, balancing hormones, or supporting your immune system, this stew gives you a strong foundation.
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Ingredients and Nutrient Highlights
This Rainbow Veggie Stew uses a rainbow of ingredients for a reason. Each one provides a different set of healing compounds.
Onion and fleur d’ail are rich in prebiotics. Radicchio adds bitter compounds to support digestion. Mushrooms help modulate inflammation and are a gentle source of fiber. Parsnips add natural sweetness and gut-friendly starch. Broccoli and bok choy contribute sulforaphane, folate, and calcium. Zucchini is light, hydrating, and easy on the stomach. Kale brings vitamin K and antioxidants.
The oil helps you absorb fat-soluble nutrients. The coconut aminos tie it all together with a delicious umami taste. All of these ingredients support your wellness goals.
Serving Suggestions for Rainbow Veggie Stew
This Rainbow Veggie Stew is filling on its own. You can also pair it with protein if you want a more complete meal.
I like serving it with grilled chicken, AIP turkey patties, or baked wild salmon. You can also enjoy it over cauliflower mash or with cassava flatbread. Add a spoonful of bone broth if you want to turn it into a soup.
It is gentle, flavorful, and grounding. It works beautifully for lunch or dinner, especially during a reset week.
Storage Instructions for Rainbow Veggie Stew
This stew keeps well in the fridge for up to three days. Store it in a sealed glass container. When you reheat it, add a splash of water to bring back its texture.
It is not freezer-friendly. The greens become too soft. I recommend making a fresh batch instead if you want more later in the week.
Optional Add-ins or Variations
You can adapt this Rainbow Veggie Stew to your needs. Add cooked shredded chicken or turkey for protein. Replace kale with collard greens or dandelion leaves.
You can also stir in a squeeze of lemon at the end to brighten the flavor. A sprinkle of parsley or chives adds freshness. You may also add a small pinch of dried thyme or basil.
This recipe is flexible and easy to adjust based on what your body needs.
Allergen Notes
This Rainbow Veggie Stew is free from gluten, dairy, soy, grains, legumes, and nightshades. It is fully compliant with the AIP elimination phase.
It does contain coconut aminos. If you are sensitive to coconut, you can substitute with a splash of apple cider vinegar and a bit of bone broth for flavor.
Nutritional Information
This Rainbow Veggie Stew is rich in fiber, antioxidants, and essential vitamins. You get vitamin K, vitamin C, magnesium, potassium, and folate.
It is low in sugar, low in oxalates, and free from inflammatory oils.
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Frequently Asked Questions About Rainbow Veggie Stew
Can I freeze Rainbow Veggie Stew?
I don’t recommend it. The greens (especially kale and bok choy) tend to become mushy when frozen. It’s best enjoyed fresh or refrigerated for up to 3 days.
Can I add protein to this stew?
Absolutely! This stew pairs well with pre-cooked shredded chicken, ground turkey, or even salmon. Add your protein after the veggies are cooked for the best texture.
What can I use instead of kale?
You can substitute kale with other AIP-friendly greens like collard greens, dandelion greens, or even arugula (if reintroduced). Just make sure to cook until slightly wilted.
Is this stew low-oxalate?
Yes! All the vegetables used in this recipe are considered low-oxalate, making it ideal for those managing oxalate sensitivity.
Can I make this Rainbow Veggie Stew without coconut aminos?
You can omit them, but they add a lot of flavor. If coconut is a problem, try a blend of broth and a splash of apple cider vinegar or lemon juice for depth.
If you enjoyed this Rainbow Veggie Stew, let me know in the comments or tag me on Facebook @AIPWellnessJourney. I love seeing your healing meals.
For more recipes like this, download my free 3-Day Autoimmune Reset Plan. You can find it on my homepage or at aipwellnessjourney.com.
Ingredients
Method
- Heat avocado oil in a wide skillet.
- Sauté red onion for 2–3 minutes.
- Add fleur d’ail and cook another minute.
- Stir in radicchio, let it wilt for 2 minutes.
- Add mushrooms and cook for 5 minutes.
- Toss in parsnips and stir well.
- Add broccoli, cook 3 minutes.
- Add bok choy and water. Cover to steam.
- Add zucchini, stir gently.
- Add kale last and cook until wilted.
- Finish with coconut aminos and stir to blend.
Video
Notes
- These nutrition values are approximate and based on whole food ingredients.
- This stew is naturally low in sugar and free from processed oils.
- It is ideal for the AIP elimination phase, low-oxalate diets, and thyroid support.
- If you add a protein (like chicken or turkey), the macros will increase slightly depending on the cut and portion.
- Coconut aminos add flavor but also a small amount of natural sugar. If needed, reduce to 1 tablespoon.
- You can swap avocado oil with extra virgin olive oil if preferred.
- All vegetables are cooked, making this dish gentle for those with IBS or sensitive digestion.
