Tuscan Chicken + Veggie Stew

This hearty Tuscan Chicken + Veggie Stew bursts with bold, vibrant flavors that will warm you from the inside out. With the savory richness of seasoned chicken, the natural sweetness of fresh vegetables, and a medley of Italian spices, each spoonful is a taste of comfort and nourishment. Perfect for a cozy weeknight meal or meal prep, this Instant Pot recipe is as satisfying as it is wholesome.

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Ingredients

• Protein & Base

• 1 pound ground chicken (can be substituted with mild Italian sausage)

• Vegetables & Aromatics

• 1 medium onion, chopped

• 3 cloves garlic, pressed or finely minced (¾ tablespoon)

• 2 ribs celery, diced (include some leaves if available)

• 2 carrots, chopped (about 1½ cup)

• 4 medium fresh tomatoes, diced

• 1–2 cups curly leaf kale, chopped

• Seasonings

• 1 tablespoon chopped Italian parsley (or 2 teaspoons dried parsley)

• 2 teaspoons Italian seasoning

• 1 teaspoon salt

• 1 teaspoon black pepper

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• 1 teaspoon dried basil

• 1 teaspoon paprika

• 1 teaspoon ground fennel seed, crushed

• ½ teaspoon red pepper flakes

• 1 bay leaf

• Canned Goods

• 1 (15 oz) can garbanzo beans (chickpeas), drained and rinsed

• Liquids

• 3 cups low-sodium chicken broth

Instructions for Cooking with the Instant Pot

Step 1: Prepare the Chicken Sausage

1. In a medium bowl, combine ground chicken with all seasonings except the bay leaf. Mix thoroughly.

2. Set the Instant Pot to Sauté (Normal). Add 1 tablespoon of olive oil.

3. Brown the chicken sausage, breaking it into small crumbles as it cooks. Remove and set aside.

Step 2: Sauté the Vegetables

1. Add the chopped onion, celery, and carrot to the Instant Pot. Sauté for 3-4 minutes until softened.

2. Add the garlic and sauté for 1 more minute, stirring frequently to avoid burning.

Step 3: Deglaze the Pot

1. Add ¼ cup of the chicken broth to the pot. Scrape the bottom to loosen any browned bits (this prevents the burn warning).

Step 4: Combine Ingredients

1. Return the browned chicken sausage to the pot.

2. Stir in the diced tomatoes, garbanzo beans, bay leaf, and remaining chicken broth. Mix well.

Step 5: Pressure Cook

1. Secure the Instant Pot lid and set the valve to Sealing.

2. Select Pressure Cook (High) and set the timer for 6 minutes.

3. Once the cooking cycle is complete, allow a 10-minute Natural Pressure Release before carefully turning the valve to Venting to release any remaining pressure.

Step 6: Add Kale

1. Open the lid and stir in the chopped kale.

2. Use the Sauté function to simmer the stew for 2-3 minutes until the kale is tender.

Step 7: Serve

1. Remove the bay leaf.

2. Taste and adjust seasoning if necessary (e.g., more salt or pepper).

3. Serve warm for a hearty and wholesome meal. Drizzle a finishing olive oil on top for an extra layer of flavor.

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This recipe is property of Theresa Kasper, Integrative Health Practitioner. It is eligible to share publicly with permission from the author. Contact me here.