Summer Chicken and Vegetable Stew

We are in what is one of my favourite times of the year. Almost every single thing is in season right now and there are TONS of vegetables at the Farm Stand.

It’s also the time of year where sometimes it’s warm and sometimes it’s a little chilly and I start to crave things that are comforting, but not too heavy, and that take advantage of all the awesome produce available. 

That’s where this stew was born from. It is delicious for breakfast, lunch, or dinner, and can be adapted to whatever produce you may have on hand. I used carrots, zucchini, and green beans, but you should feel free to play as the flavours will be delicious in almost any direction you take it!

Why This Recipe is Good for Us:

Turmeric

• Anti-inflammatory: Turmeric is renowned for its anti-inflammatory properties, which help to reduce inflammation in the body. It pacifies Pitta and Kapha doshas, making it ideal for balancing these energies in the summer.

• Enhances Immunity: Turmeric boosts immunity by supporting the liver and improving digestion, which are key to maintaining health according to Ayurveda.

• Blood Purifier: It is also considered a blood purifier in Ayurveda, helping to cleanse the blood and improve circulation, which can be beneficial during the hot summer months.

Carrots

• Pitta-Pacifying: Carrots are mildly sweet and astringent, making them ideal for pacifying Pitta dosha. They also have a cooling post-digestive effect (Vipaka).

• Nourishing: Carrots are nourishing and rich in essential vitamins and minerals, particularly beta-carotene, which supports eye health and boosts immunity.

• Grounding: Carrots have a grounding quality that helps balance Vata dosha, providing stability and calmness to the mind and body.

Ghee

• Cooling Nature: Ghee is cooling and soothing, making it perfect for Pitta-dominant individuals or during the summer season when Pitta is naturally aggravated.

• Digestive Support: Ghee enhances Agni (digestive fire) without aggravating Pitta, and it helps in the absorption of nutrients from food.

• Lubrication and Nourishment: Ghee is considered an excellent nourisher for the body and mind. It lubricates tissues, supports healthy skin, and calms the nervous system, which is beneficial in maintaining balance during the summer.

These ingredients contribute not only to the taste and texture of the stew but also offer specific Ayurvedic benefits that align with maintaining balance during the end of the summer season.

Summer Chicken and Vegetable Stew 

Serves 2-4

3 tbsp ghee or olive oil

1 lb boneless, skinless chicken breast or thighs, cut into bite-sized pieces

1 tsp cumin seeds, crushed well

1 tsp fennel seeds, crushed well

1 tsp coriander seeds, crushed well

1 tsp turmeric powder

½ tsp black pepper and to taste

1 tsp salt and to taste

1 large onion, finely chopped

2 cloves garlic, minced (optional)

1 inch piece of ginger, grated (optional)

2 carrots, sliced

1 zucchini, diced

1 cup green beans, trimmed and cut into 1-inch pieces

4 cups chicken or vegetable broth

Fresh cilantro for garnish (optional)

In a large pot, heat the ghee or olive oil over medium heat. Add the chicken pieces and sauté until browned on all sides. Remove the chicken from the pot and set aside

In the same pot, add the crushed seeds and sauté for 1-2 minutes until fragrant. Add the remaining spices, the chopped onion, garlic, and grated ginger (if using). Add ½ tsp salt and cook until the onion is translucent and fragrant. Add the sliced carrots, diced zucchini, and green beans to the pot. Stir to combine. 

Pour in the chicken or vegetable broth and stir well. Return the browned chicken to the pot. 

Bring the mixture to a boil, then reduce the heat to low. Cover and let simmer for 30-45 minutes, or until the chicken is cooked through and the vegetables are tender.

Adjust the seasoning with additional salt and pepper if needed.

When ready to serve, ladle the stew into bowls, garnish with fresh chopped cilantro, and serve warm.