Bone-Building Vegetable Stew with Coconut Oil
A hearty, electrolyte-rich stew packed with magnesium and potassium to prevent dizziness, featuring roasted sweet potatoes and spinach. This mediterranean-inspired whole30 ready in about 35 minutes pairs Sweet potatoes, Carrots, Spinach for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 1 cup Sweet potatoes
- 1/2 cup Carrots
- 2 cups Spinach
- 1 tbsp Coconut oil
- 1.5 cups Chicken bone broth
- 1/2 tsp Sea salt
- 1/4 tsp Turmeric
Instructions
- Step 1: Preheat oven to 425°F (220°C). Toss 1 cup cubed sweet potatoes and 1/2 cup diced carrots with 1 tbsp coconut oil, 1/4 tsp sea salt, and 1/4 tsp turmeric. Roast for 20-25 minutes until tender and caramelized at the edges.
- Step 2: In a medium pot, bring 1.5 cups chicken bone broth to a gentle simmer. Add the roasted vegetables and 2 cups fresh spinach. Stir frequently until the spinach wilts completely and the broth is heated through, about 3-4 minutes.
- Step 3: Season with an additional pinch of sea salt and 1/4 tsp turmeric. Simmer for 2 more minutes to meld flavors, then serve immediately to maximize nutrient absorption.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Bone-Building Vegetable Stew with Coconut Oil take to make?
Total time is about 35 minutes (10 min prep + 25 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Bone-Building Vegetable Stew with Coconut Oil?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep sweet potatoes from drying out.
Can I substitute ingredients in Bone-Building Vegetable Stew with Coconut Oil?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Bone-Building Vegetable Stew with Coconut Oil for a different number of people?
The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
What goes well with Bone-Building Vegetable Stew with Coconut Oil?
Mediterranean whole30 like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
What others are saying
- ★★★★☆
Very good for a 25-minute recipe. Would bump up the spice level though.
- ★★★★☆
Almost perfect — just needed a squeeze of lemon at the end.
- ★☆☆☆☆
Followed exactly and it was underwhelming. Maybe my expectations were too high.
