Healthy Essentials: Bone-Marrow Vegetable Stew

14
Andy Anderson !

By
@ThePretentiousChef

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.

Rating:

☆☆☆☆☆ 0 votes

Comments:
Serves:
Several
Prep:
10 Min
Cook:
20 Min
Method:
Stove Top

Ingredients

  • PLAN/PURCHASE

  • 2 Tbsp
    grapeseed oil
  • 1/2 medium
    yellow onion, diced
  • 2 clove
    garlic, minced
  • 8 oz
    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 c
    green peas
  • 2 - 3 c
    beef bone-marrow broth
  • 1/2 tsp
    dried oregano
  • 1/2 tsp
    dried thyme
  • 1/2 tsp
    dried sage
  • 1/2 tsp
    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

How to Make Healthy Essentials: Bone-Marrow Vegetable Stew

Step-by-Step

  1. PREP/PREPARE
  2. 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.
  3. 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:
    Cooking Essentials: Beef Bone-Marrow Broth
  4. Gather your Ingredients (mise en place).
  5. 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.
  6. All all the veggies, except the yellow squash, to the pot, and cook until beginning to soften, about 3 – 5 minutes.
  7. Add the yellow squash, then cook and stir for an additional 2 minutes.
  8. Add the spices to the pot.
  9. Stir to combine, about 60 seconds.
  10. Add the beef bone-marrow broth.
  11. Stir to combine, and bring up to a simmer.
  12. 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.
  13. Allow to simmer, until the veggies soften, about 10 – 15 minutes.
  14. Chef's Note: While the stew is simmering, taste, and adjust the seasoning.
  15. PLATE/PRESENT
  16. Serve while nice and warm, by itself, or with some nice crusty bread. Enjoy.
  17. Keep the faith, and keep cooking.

Printable Recipe Card

About Healthy Essentials: Bone-Marrow Vegetable Stew

Course/Dish: Vegetable Soup
Main Ingredient: Vegetable
Regional Style: American
Other Tags: Quick & Easy Healthy




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