Rutabaga Stew

Often overlooked, rutabagas are a delicious and versatile root vegetable. Let’s be honest, there is so much to love about them!

Anything a potato can do, a rutabaga can do better – we’re talking fries, we’re talking mashed, we’re talking roasted! This rutabaga stew is candida diet friendly, nightshade free, vegan and gluten free. It’s also great for anyone who is just looking to up their stew game.


You may be surprised to hear this but rutabagas actually contain 107% of your daily recommended Vitamin C. It also contains 4 grams of protein and is rich in potassium and magnesium as well. I bet you didn’t know that rutabagas packed such a punch!


Much like rutabaga, cauliflower is also a robust source of Vitamin C – one serving contains 100% of your daily requirement. Cauliflower also has 2 grams of protein (yay plant-based protein) and since it contains so much water, it can help you stay hydrated.

Green beans

Greens add a slight sweetness to this stew, which is a tasty surprise. They are also full of nutrients, including  1.2 mg of iron, 18mg of magnesium and 130mg of potassium! They also have 1.42g of protein and 2.6g of fibre.


If you need some Vitamin A, you have selected the right vegetable – zucchinis have a whopping 40% of your daily requirement. They are also full of manganese, Vitamin C, potassium and magnesium. 


Turmeric is a superstar anti-inflammatory, so you can start adding it to everything. Soups, stews, chilis and some sauces are great places to start. If you dislike the flavor, don’t worry, you won’t be able to taste it over the other flavors in your recipe.

White Onion

Not only a fantastic flavor enhancer, onions are an antifungal – so if you are dealing with a candida overgrowth, increase your onion intake (especially raw). They also contain a lot of water and a good source of fibre.


  • ½ medium white onion
  • 1 small rutabaga
  • ½ cauliflower
  • 1 cup green beans
  • 1 zucchini 
  • 4 cups water
  • 2 cups vegetable broth
  • 1 tbsp cumin
  • 1 tbsp turmeric
  • 2 tbsp olive oil

*if you can tolerate nightshades, add a tbsp of chili pepper as well


Chop all of the ingredients. In a large saucepan, add the olive oil and onions. Saute the onions for several minutes and add in the cumin and turmeric. Add the rest of the ingredients, bring to a boil and let simmer for 45-60 minutes. Rutabagas are quite dense and take quite some to cook, so depending on how thick you sliced your rutabaga, it could take longer.

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