Eat Well Recipe: Instant Pot Turmeric Chicken Stew with Kale & Okra [Dinner]

 

Instant Pot Turmeric Chicken Stew with Kale & Okra

This aromatic, golden-hued stew is a nutritional powerhouse. By combining lean protein with high-fibre vegetables and anti-inflammatory spices, it provides a satisfying meal that supports metabolic health.

Instant Pot Turmeric Chicken Stew with Kale & Okra

Ingredients:

  • 1.5 lbs Boneless, skinless chicken thighs (cut into bite-sized pieces)
  • 1 lb Fresh okra (ends trimmed, sliced into ½-inch rounds)
  • 1 bunch Lacinato kale (stems removed, leaves roughly chopped)
  • 1 large Yellow onion, diced1
  • 3 cloves Garlic, minced
  • 1 tbsp Fresh ginger, grated2
  • 1.5 tbsp Ground turmeric
  • 1 tsp Ground cumin
  • ½ tsp Black pepper (essential for turmeric absorption)3
  • 4 cups Low-sodium chicken bone broth
  • 1 tbsp Avocado oil or ghee


Method

  1. Sauté: Set the Instant Pot to Sauté mode.4 Add oil, onion, garlic, and ginger. Cook for 3 minutes until fragrant.
  2. Brown & Spice: Add chicken pieces, turmeric, cumin, and black pepper. Stir well to coat the chicken and toast the spices for 2 minutes.
  3. Pressure Cook: Pour in the bone broth.5 Deglaze the bottom by scraping up any browned bits. Secure the lid, set to Manual/High Pressure for 8 minutes, and perform a Quick Release once finished.
  4. Finish: Stir in the sliced okra and chopped kale. Set the pot back to Sauté for 3–5 minutes. The residual heat and brief simmer will cook the okra until tender and wilt the kale while maintaining a vibrant green colour.
  5. Serve: Season with a pinch of sea salt and a squeeze of fresh lemon juice if desired.


Tips for Success & Diabetes Prevention

This stew is specifically crafted to assist in blood sugar management and diabetes prevention. The okra is a secret weapon; it contains a thick mucilage that acts as a soluble fibre, slowing the rate at which sugar is absorbed in the intestinal tract.6 This helps prevent the rapid insulin spikes that can lead to metabolic fatigue.

The inclusion of turmeric (specifically its active compound, curcumin) offers potent anti-inflammatory benefits.7 Chronic inflammation is a known driver of insulin resistance; by reducing this inflammation, turmeric may help improve the efficiency of your body’s natural insulin.8 Note that we include black pepper, which contains piperine, increasing curcumin absorption by up to 2,000%.

Finally, the combination of lean protein from the chicken and insoluble fibre from the kale ensures that energy is released slowly and steadily. This prevents "crashes" and keeps you satiated longer, reducing the urge for high-sugar snacking. To keep this dish as healthy as possible, avoid serving it with white rice; instead, enjoy it as a standalone stew or over a small portion of quinoa or cauliflower rice.

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The content published under the "Eat Well" section, including all recipes, tips, nutritional information, and general health commentary, is provided for informational purposes only.

This content is NOT a substitute for professional medical advice, diagnosis, or treatment.

  • Consult Your Healthcare Provider: Always seek the advice of a qualified physician, registered dietitian, or other health professional with any questions you may have regarding a medical condition, diet plan, or before starting any new eating regimen.
  • Individual Needs: Dietary needs, caloric requirements, and carbohydrate tolerances vary greatly from person to person, especially for those managing illnesses like diabetes. Our general recommendations may not be suitable for your specific health situation.
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