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Rainbow Veggie Stew served on a cream plate with kale, cabbage, parsnips, and a lemon wedge. AIP, anti-inflammatory, and gut-healing vegetable dish.
AIP Wellness Journey

Rainbow Veggie Stew
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Servings: 4 people
Course: Dinner, Lunch, Main Course
Cuisine: American
Calories: 199
Ingredients Method Video Notes

Ingredients
  

  • 1 medium red onion 120g – anti-inflammatory
  • 2 tbsp chopped fleur d’ail 20g – mild and fragrant
  • ½ head radicchio 100g – aids digestion
  • 1 cup shiitake mushrooms 80g – immune balancing
  • 1 cup oyster mushrooms 90g – gut supportive
  • 3 medium parsnips 300g – rich in prebiotic fiber
  • 2 cups broccoli florets 160g – high in sulforaphane
  • 1 head bok choy 200g – rich in folate and calcium
  • 2 medium zucchinis 250g – cooling and hydrating
  • 2 cups chopped kale 80g – loaded with vitamin K
  • 2 tbsp avocado oil 30ml – anti-inflammatory fat
  • ½ cup water 120ml – just enough to steam
  • 2 tbsp coconut aminos 30ml – umami-rich and soy-free

Method
 

  1. Heat avocado oil in a wide skillet.
  2. Sauté red onion for 2–3 minutes.
  3. Add fleur d’ail and cook another minute.
    Rainbow Veggie Stew beginning with sautéed red onion and fleur d’ail in avocado oil for an anti-inflammatory AIP elimination phase recipe.
  4. Stir in radicchio, let it wilt for 2 minutes.
  5. Add mushrooms and cook for 5 minutes.
  6. Toss in parsnips and stir well.
  7. Add broccoli, cook 3 minutes.
  8. Add bok choy and water. Cover to steam.
    Rainbow Veggie Stew in progress with chopped bok choy purple cabbage mushrooms and leafy greens cooking in a stainless steel pan.
  9. Add zucchini, stir gently.
  10. Add kale last and cook until wilted.
    Rainbow Veggie Stew simmering with kale zucchini broccoli parsnips mushrooms and purple cabbage in a rich anti-inflammatory AIP vegetable blend.
  11. 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.