Instant Pot Bone Broth

Instant pot bone broth

I'm sure if you're at all into healthy eating and gut health, you've probably been hearing a lot about bone broth. Truth be told, I didn't know what the hype was about until I had to make significant changes in my diet which included lots of gut healing foods, bone broth being one of the top foods (or liquids).

I know, I know, the sound of bone broth doesn't seem particularly sexy but in all honestly if you like chicken soup, you're probably going to like bone broth. The idea of making it myself seemed a bit daunting when I started down this gut healing road since the proper way of making bone broth is to let it simmer for 12-24 hours (or more) on really low heat but I resolved to give it a shot. And to my surprise it was great. 

Instant Pot bone broth
Instant pot bone broth

As the instant pot is a time saving and clever contraption though, I decided to make it my staple bone broth maker. Since hopping on the Instant pot train, I have to say, 2-3 hours is a pretty sweet deal compared to 12. But again, the method for making bone broth is entirely up to you.

Now let's talk about bones. Yes, I'm the creepy one who has bags of bones in the fridge and freezer. But honestly when it comes to making bone broth, you need free range organic bones so whenever you make any sort of chicken, save the bones. Got an organic rotisserie chicken? Don't toss the bones. Save everything and be weird like me. Remember that everything that goes into a chicken, ultimately goes into you.  

So why is bone broth so good for your health? 

Digestion - Bone broth contains important amino acids such as glycine, proline and glutamine which aid in healing and sealing the lining of the gut, improving the function of the entire digestive tract. Drinking bone broth regularly also improves diarrhea as well as constipation.

Joint, skin, hair and nail support - Bone broth contains collagen, which is one of the most important amino acids making up nearly a third of the proteins found the human body. It is responsible for maintaining and rebuilding skin and is found in the connective tissue throughout the entire body. It's also been shown to assist in reducing cellulite and accelerating hair growth. Sign me up! 

Immune support - It's no surprise that our grandparents insisted on eating chicken soup when we got sick. Bone broth contains an abundance of minerals and an important amino acid, arginine, which is vital for immune health and optimal liver function. 

Aside from dinking bone broth daily, you can use it in:

  • Soups

  • Stews

  • As liquid for rice, quinoa, millet, amaranth or any other type of grain

  • Risotto

  • Cooking vegetables

Instant Pot bone broth
Parsley
Instant pot bone broth

instant pot bone broth

  • prep time: 5 minutes

  • cook time: 2.5-3 hours

  • makes: 10-12 cups

Ingredients

  • Bones of a roasted pasture raised chicken (rotisserie chicken works great)

  • 1 medium onion, peeled and roughly chopped

  • 3-4 large carrots, washed and roughly chopped

  • 1-2 celery stalks, washed and roughly chopped

  • 1 whole clove garlic, peeled

  • 1 tsp peppercorns

  • 2 tbsp good apple cider vinegar

  • 3 tsp dry parsley

  • 1 tsp dry thyme

  • 1/2 tsp ground ginger

* I use chicken bones for this recipe but if you're using organic beef bones, they're best if you roast them in the oven for 30 minutes at 350 degrees first. 

Equipment

  • Instant pot or large stock pot

  • jars or bottles of your choice

Directions

Place bones, water and apple cider vinegar in the Instant pot (lid off). Let sit for 30 minutes (the vinigar helps to draw the nutrients out of the bones). Then add the rest of the ingredients, seal your pot according to instructions and set it to the "SOUP" setting on "LOW PRESSURE" for 120 minutes. It will take time to get up to pressure so the total cooking time will be more like 2.5-3 hours. 

Once the bone broth has finished cooking, turn off the Instant pot and let it naturally depressurize. This will take roughly 15 minutes. 

Store in refrigerator for several weeks or freeze. 

*Reheat when ready to drink it again

Stovetop alternative

In a large stock pot, add bones and cover completely with water (don't over fill the pot, as you still need to add the vegetables), add the apple cider vinegar and let sit for 30 minutes - the acid helps to draw additional nutrients out of the bones.

Add the rest of ingredients and bring bone broth to a boil. Then reduce and simmer for 12-14 hours. (I recommend starting first thing in the morning)


Instant pot bone broth is an easy way to make one of the most nourishing foods at home. If you don't have an instant pot, no problem, there is a stove top alternative. #bonebroth, #whole30, #gaps, #paleo, #instantpotbonebroth, #homemadebonebroth, #calmeats #instantpot #guthealth

Bone Broth Vegetable Soup

This bone broth vegetable soup is food for the mind, body and soul. It is nourishing, gut healthy, full of antioxidants and takes just minutes to prep. It can easily be made vegan by substituting bone broth for vegetable broth.

bone broth vegetable soup
bone broth vegetable soup
bone broth vegetable soup

By now it should come as no surprise that my focus when it comes to health and well being revolves around gut health.

For my body composition, I find that I function optimally on food that's mostly cooked and consuming only some of it raw. This changes according to seasons, but even on mild days, my body craves light soups. On wet, spring days, I especially want something warming. While there are those who believe food should be eaten raw, I find a lot of uncooked food to be hard on digestion, leaving me bloated and uncomfortable.

How raw food can tax the body:

  1. Thyroid Health: Cruciferous vegetables particularly, can be taxing on the thyroid. These include: Brussels sprouts, cauliflower, broccoli. Several leafy cruciferous vegetables such as bok choy, collard greens, kale, red and green cabbage, chard, turnip greens, arugula, mustard greens, savoy cabbage, Chinese cabbage, rapini, watercress, radish, horseradish, turnip, rutabaga, wasabi and Oriental radish. When consuming these vegetables in small amounts there is an increased need for iodine. When consumed in larger amounts, they can wreck the thyroid gland as it may become enlarged as a result of it trying to pull iodine out of the bloodstream.

  2. Digestive Health: Unlike cows or other mammals that have several stomachs to help break down raw food, we only have one and ours is not well equipped to properly break down food in order for the gut to optimally absorb nutrients. Consuming mostly raw foods that are high in cellulose, will lead to constipation, bloating, indigestion, fatigue, allergies, weight gain.

  3. Inability to absorb nutrients: We could literally starve the body of nutrients while eating all the right foods by not properly preparing them. By cooking most (but not all) vegetables we ensure that a certain amount of digestion has already occurred before we take the first bite.

"Vegetables and legumes represent one of the most important components of the human diet. Being informed about their characteristics can improve the health benefits, helping to reduce the risk of cardiovascular disease, type II diabetes and some cancers. Recent studies have demonstrated that the method of preparation and cooking can improve the nutrition quality of food."

Cooking vegetables in the form of soup, not only softens them allowing your body to do less work, but also provides a good amount of water to your system, which is critical for your colon to function. In addition, I cook my vegetable soup with bone broth, which packs additional nutrients. For a full recipe and variations for making bone broth, please check out this post.

In Ayurveda and also in Traditional Chinese Medicine, eating too many raw foods is said to adversely affect the body by creating a burden on the digestive system. Cooking certain vegetables can actually unlock nutrients that may otherwise not be available. Heating actually helps to break down some of the hard to digest fiber. While some vitamins are inevitably lost during the cooking process there are still plenty retained and I've noticed a drastic improvement in my digestive health. 

Benefits of bone broth vegetable soup: 

  • intake of numerous vegetables at the same time

  • helps to heal and seal the gut lining

  • easy on the digestive system

  • provides additional water to the large intestine, which is crucial for proper elimination

  • hydrating to the whole system

  • helps with regularity

  • supports weight loss

  • full of vitamins and minerals

  • anti-inflammatory

Tips for making bone broth vegetable soup

Here are some easy variations you can take to make this nourishing soup to work for you, whether you’re following a paleo, whole 30, vegan or no diet!

Bone broth, chicken or vegetable broth?

From a nutrient standpoint bone broth is going to be the best here but if you are following a vegan diet or do not have bone broth on hand, chicken or vegetable broth is going to be a great substitute. I highly recommend getting a low sodium broth, unless you make your own, as you will be able to control the salt level.

Can you puree this vegetable broth?

You sure can and it tastes fantastic! I started making this vegetable soup when my first born started eating solids and it was a staple. You can either transfer it little by little to a food processor, blender or the easiest is to just use a submersion blender.

Can you use dried herbs in place of fresh?

While I always think fresh is best in this soup, I’ve used dried as well when I didn’t have any fresh available. You’ll just need to use 1/3 less dried than you would fresh. So 1 tsp dried dill and 1 tsp dried parsley will work.

* When purchasing bone broth, be sure it is organic. You want to make sure the bones used for the broth are free of hormones and antibiotics. 

* This soup is fantastic for little ones. One thing I want to note. If you plan on giving this soup to babies/toddlers, either skip the turmeric or make sure they don't wear anything you don't want stained. Kids are messy and turmeric stains (TRUST ME). 

bone broth vegetable soup
bone broth vegetable soup

Yield: 8
Author:
Bone Broth Vegetable Soup

Bone Broth Vegetable Soup

This is a gut healthy nourishing vegetable soup full of spices and herbs.
prep time: 10 Mcook time: 45 Mtotal time: 55 M

ingredients:

  • 2 large or 3 medium organic sweet potatoes cut into small chunks
  • 4 large carrots cut into bite size pieces
  • 1 onion diced
  • 2 zucchini cut into bite size pieces
  • a good handful of green beans cut into bite size pieces
  • 1 tsp ground ginger
  • 1/2 tsp ground turmeric
  • 1/2 tsp ground coriander
  • 1/4 tsp garlic powder
  • 1 tbsp fresh chopped parsley
  • 1 tbsp fresh chopped dill
  • 1 tsp fresh squeezed lemon juice
  • 1-2 tbsp coconut oil
  • 4-6 cupsbone broth

instructions:

How to cook Bone Broth Vegetable Soup

  1. Heat a large soup pan over medium heat, add the oil and onion and sauté until translucent but not burned. About 5 minutes.
  2. Add the rest of the vegetables, herbs and spices and cook for 2 more minutes. Add broth and bring to a boil. Reduce heat to low and let cook for 30-45 minutes.
  3. Finish with fresh squeezed lemon juice. Store in air tight container in the refrigerator for up to a week.

Calories

102.62

Fat (grams)

3.03

Sat. Fat (grams)

2.20

Carbs (grams)

12.37

Fiber (grams)

2.53

Net carbs

9.84

Sugar (grams)

4.61

Protein (grams)

7.62

Sodium (milligrams)

324.90

Cholesterol (grams)

1.56
Created using The Recipes Generator

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This gut healthy bone broth vegetable soup is perfect for a cold winter day or any time of the year. It’s a nourishing soup loaded with vegetables, and full of protein from the delicious bone broth. If you’re vegan, feel free to use vegetable broth instead. #soup, #bonebroth, #traditionalfood, #paleo, #whole30, #glutenfree, #dairyfree, #lunch #calmeats #bonebrothvegetablesoup #vegansoup #paleosoup #guthealth #guthealthyfood #guthealing #whole30 #realfood #nourishingfood
This gut healthy bone broth vegetable soup is perfect for a cold winter day or any time of the year. It’s a nourishing soup loaded with vegetables, and full of protein from the delicious bone broth. If you’re vegan, feel free to use vegetable broth instead. #soup, #bonebroth, #traditionalfood, #paleo, #whole30, #glutenfree, #dairyfree, #lunch #calmeats #bonebrothvegetablesoup #vegansoup #paleosoup #guthealth #guthealthyfood #guthealing #whole30 #realfood #nourishingfood
This gut healthy bone broth vegetable soup is perfect for a cold winter day or any time of the year. It’s a nourishing soup loaded with vegetables, and full of protein from the delicious bone broth. If you’re vegan, feel free to use vegetable broth instead. #soup, #bonebroth, #traditionalfood, #paleo, #whole30, #glutenfree, #dairyfree, #lunch #calmeats #bonebrothvegetablesoup #vegansoup #paleosoup #guthealth #guthealthyfood #guthealing #whole30 #realfood #nourishingfood

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