Instant Pot beef stew

Beef stew belongs in a regular autoimmune recovery rotation. It is filling without being heavy, it keeps well for several days, and using beef bone broth as the base adds glycine - an amino acid linked to the repair of a permeable gut lining, which is one of the underlying drivers researchers look at in autoimmune conditions.

This version is built for AIP elimination. The yukon gold potatoes in the original recipe have been replaced with sweet potato, which brings beta-carotene along with a familiar starchiness. Paprika, peppercorn, tomato paste, and Worcestershire are all excluded - nightshades, seed-spices, and most Worcestershire formulations contain ingredients that do not belong on elimination. The broth carries enough depth on its own.

The Instant Pot cuts the cooking time significantly. Stew meat that would otherwise need two hours on the stovetop finishes in the pressure cooker in about 35 minutes. On a weeknight, that is worth knowing.

Red meat also brings zinc, a mineral involved in immune cell regulation and gut-barrier repair. Eating it well - in broth, with vegetables, cooked slowly - is one of the straightforward ways to get it.

Ingredients

• 16 oz tenderloin or stew meat, cut into bite-sized pieces
• 1 tbsp avocado oil or lard (for AIP - not ghee, which is dairy)
• 1 onion, chopped
• 1 zucchini, chopped
• 1 medium sweet potato, chopped (replaces yukon gold - AIP swap)
• 1 cup chopped carrots
• 2 cups beef bone broth (homemade or clean-label AIP-compatible)
• 1-2 tsp sea salt
• 1 bay leaf
• 1 tsp garlic powder
• 1 tsp onion powder
• 2 tbsp arrowroot flour dissolved in 2 tbsp cold water

AIP swaps made: yukon gold potatoes replaced with sweet potato; black pepper, paprika, tomato paste, and Worcestershire omitted (nightshades, seed-spices, and non-AIP condiment).

Optional additions: parsnip or turnips in place of or alongside the sweet potato.

Method

Set the Instant Pot to the saute function. Add the oil and let it heat for a minute. Add the stew meat in a single layer - work in two batches if needed - and sear for 2 to 3 minutes per side without moving it. The goal is a golden crust, not full cooking. Set the seared meat aside.

Add the onion to the pot and saute for 3 minutes until it begins to soften. Return the meat to the pot. Add the zucchini, sweet potato, carrots, bone broth, salt, bay leaf, garlic powder, and onion powder. Stir to combine.

Seal the Instant Pot lid. Set to high pressure for 35 minutes. Allow a natural pressure release for 10 minutes, then manually release any remaining pressure.

Open the lid and remove the bay leaf. Switch back to the saute function. Stir the arrowroot slurry into the stew and cook, stirring, for 2 to 3 minutes until the broth thickens to your liking.

Taste for salt and serve.

Stovetop variation

Heat oil in a heavy pot or Dutch oven over medium-high heat. Sear the meat as above, then set aside. Saute the onion, add everything back in, and bring to a boil. Reduce heat, cover, and simmer for 1.5 to 2 hours until the meat is fork-tender. Add the arrowroot slurry in the last 5 minutes of cooking.

Slow cooker variation

Sear the meat on the stovetop as above. Transfer to the slow cooker with all remaining ingredients except the arrowroot. Cook on low for 7 to 8 hours or high for 4 to 5 hours. Stir in the arrowroot slurry in the last 20 minutes with the lid slightly ajar, or thicken on the stovetop after transferring. (Times estimated - verify before publishing.)

*Adapted from predominantlypaleo.com*

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*Provenance: method rebuilt in ARM's own words from source file aip-source-archives/predominantly-paleo/instant-pot-beef-stew.md. Ingredient list used as factual reference. No third-party text reproduced.*