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Thyroid Recipe: Rustic Provençal Stew

Hearty thyroid-healthy, gluten-free stew with simple swaps for the autoimmune protocol.
Thyroid Recipe: Rustic Provençal Stew

Samantha Teague

Paleo Nutritional & Holistic Wellness Coach

Medically Reviewed by:
Medically Reviewed by:

About this Rustic Provençal Stew recipe


Holding a warm bowl full of this delicious, aromatic Rustic Provençal Stew makes you feel like you're savoring a succulent, traditional French bistro meal right in the comfort of your own home. 


This Paleo stew is a simple-to-make bowl of "cozy feels." It doubles easily, and keeps in the freezer like a dream, so you might as well make a double batch! Batch cook so that you get ahead for the next few weeks with this as one of your thyroid healthy, easy to reheat meals. There are also autoimmune protocol compliant substitutes in the ingredients list if you need to keep it AIP, nightshade-free, fruit-based spice-free, and seed-free. 


One-pot meals make your health goals easier

One of the best cooking tips to help you stick to a thyroid-friendly diet like Paleo or AIP is to choose simple recipes that can either be cooked in one pot or baked on one sheet pan. One-pan meals help save your energy because you don't have to go back and forth between several different cooking vessels or spend a lot of time re-reading complicated instructions. 


One of the many signs of thyroid disease is difficulty with cognitive tasks (aka brain fog). Cooking can become exhausting before you even get started in the kitchen if you struggle with brain fog.


You may even feel like putting off cooking altogether because it seems mentally overwhelming or daunting. When you stick with simple, one-pot recipes, you'll feel better equipped and empowered to take on kitchen tasks. You'll know that it's not going to be challenging to follow the instructions. 


Another bonus to one-pan and one-pot cooking is the lack of dishes to clean up afterward! No one wants to spend 45 minutes cleaning up a kitchen after they finish cooking. When all you have to clean up later is a knife, a cutting board, and one pot or pan, suddenly meal prep and tidying up is not a big deal after all!

Colorful salt and herbs in brass spoon laying flat on white marble surface


Brimming with thyroid-healthy ingredients


Garlic

Studies show that garlic may help treat liver injury or disease. The liver plays a vital role in thyroid hormone metabolism. Likewise, healthy thyroid function supports normal liver function. Adding dietary garlic to your routine may support your liver in removing toxins from your body.


Herbs de Provence

If we had to describe the flavor of herbs de Provence, it would be something like Italian seasoning 2.0! It has some of the herbs commonly found in Italian seasoning blends (basil, parsley, rosemary, thyme, and sometimes oregano). The addition of fennel, marjoram, lavender, and tarragon is what pumps up the aromatic factor. If you are in the autoimmune protocol (AIP) elimination phase, look for a blend that does not contain fennel seed.


Herbs are full of chlorophyll - the good green stuff from plants. Chlorophyll is another excellent way to make your liver happy (and, in turn, help your thyroid to hum along to a joyful tune).


Tips to make this Rustic Provençal Stew


It's a great idea to chop and slice your veggies first, then set them aside. This simple French stew uses garlic, carrots, potatoes (or white sweet potatoes for AIP) first. Later, you add the squash and mushrooms, so keep the garlic, carrots, and potatoes separate from the first three. 


Once your veggies are all prepared and waiting, go ahead and set a large soup pot on the stove over medium heat. Whisk together the bone broth and tomato paste (or pumpkin puree and sweet-tart tamarind paste for AIP) in the pot.


Next, you'll add your chicken, onion, garlic, carrots, potatoes, herbs, salt, and pepper (or ginger powder for AIP) to the pot. Stir well to coat, then bring the mixture to a simmer. Reduce the heat to maintain a low simmer.


Cover the pot with a lid, then cook for about 30 minutes, occasionally stirring to prevent the bottom from sticking. When the chicken is tender and shreds easily with a fork, you'll know it's time to add the rest of the veggies.


Now you'll stir in the squash, mushrooms, and vinegar. (The vinegar makes a clean, alcohol-free replacement for the wine commonly used in French cooking, by the way!)


Re-cover the pot, then cook for 10 to 15 minutes longer or until the squash and mushrooms are tender to your liking. If you prefer your vegetables on the tender-crisp side, go for 10 minutes. If you like them soft, then cook for 15.


Take the pot off the heat, then gently break the chicken pieces into large chunks using a fork. Stir the chicken into the stew gently to avoid mashing the potatoes. 


Serve in large bowls garnished with lots of fresh parsley if desired. Enjoy!

Recipe for Rustic Provençal Stew


Thick, wholesome, and fragrant, this hearty stew will make you feel like you're sitting at a big wooden kitchen table at a bed and breakfast in the French countryside. Paleo and gluten-free with simple options to make it Autoimmune Protocol friendly. Serves 4.


Two buildings in French town; one orange building next to a rust colored building with cafe out front


Ingredients

  • ½ cup chicken bone broth
  • 2 Tb tomato paste (AIP: sub 2 Tb pumpkin puree & 1 tsp tamarind paste)
  • 1 ½ lbs boneless skinless chicken thighs
  • 1 medium sweet onion, diced
  • 4 cloves garlic, sliced
  • 3 medium carrots, halved lengthwise, then cut into ½" half-moons
  • 2 medium Yukon gold potatoes, quartered lengthwise then cut into 2" chunks (AIP: sub white sweet potatoes, and cut into slightly larger chunks)
  • 1 Tb dried herbs de Provence (AIP note: avoid brands that contain seeds)
  • ¼ tsp dried lavender (if your herbs de Provence does not include it)
  • ½ tap fennel seeds (AIP: omit)
  • 2 tsp Himalayan salt
  • 1 dash ground pepper (AIP: sub ½ tsp ginger powder)
  • 2 small summer squash, halved lengthwise, then cut into ½" half-moons
  • 4 oz baby portabella mushrooms, quartered
  • 1 ½ tsp balsamic vinegar
  • Fresh torn parsley for garnish


Instructions

  1. Whisk together bone broth and tomato paste in a large pot over medium heat.
  2. Add chicken, onion, garlic, carrots, potatoes, herbs, salt, and pepper. Stir well to coat.
  3. Bring to a simmer, then reduce heat to maintain a low simmer and cover.
  4. Cook for 30 minutes, stirring occasionally, or until chicken is tender and shreds easily with a fork.
  5. Stir in squash, mushrooms, and vinegar, then cover and cook for 10 to 15 minutes longer or until squash and mushrooms are tender to your liking.
  6. Remove from the heat, then gently break chicken pieces into large chunks using a fork. Stir gently to avoid mashing potatoes. 
  7. Serve in bowls garnished with fresh parsley if desired.






Samantha Teague

Paleo Nutritional & Holistic Wellness Coach

Samantha is a Paleo Nutritional & Holistic Wellness Coach. She is the creator of The Unskilled Cavewoman, a wellness and recipe blog and Thyroid Awakened, a masterclass to help women with Hashimoto's and hypothyroidism thrive naturally. Find her on Instagram at @theunskilledcavewoman.

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