Wod Stew
This one started as my mom’s “Fat Burner Soup” recipe that I grew up with. When I got into CrossFit, I repurposed it and started adding protein. It’s massively filling, and the bowl sizes are enormous; you won’t walk away from this one hungry. It’s hearty, loaded with vegetables, and scaled to feed you all week. Think of it as your meal-prep hero in a pot.
Ingredients
For the sauté:
- 2 tbspn olive oil
- 1 medium medium white or yellow onion, diced (about 1 cup)
- 6-8 celery Stalks diced (about 2 cups)
- 2-3 garlic cloves minced (about 1 tablespoon)
For the base:
- “Better Than Bouillon” vegetable base, to taste
- 2 16 oz cans diced tomatoes
- Herbs and spices: rosemary, oregano, basil, thyme
- Onion salt, sea salt, and freshly cracked black pepper
Vegetables:
- 1 medium head cabbage, cut into quarters or eighths
- 1 pound baby carrots, halved or cut into thirds
- 1 small head cauliflower, chopped
- 1-2 bunches broccoli, chopped
- 1 pound fresh green beans, trimmed
- 8 ounces mushrooms, sliced
- 2 cups baby peas
- 1 16 oz can lima beans, drained
- 2 cups baby red potatoes, diced
Protein:
- 1 medium rotisserie chicken, shredded
Instructions
- Warm-up (sauté): Heat olive oil in your stock pot over medium. Add onion, celery, and garlic. Cook about 5 minutes until softened and lightly browned.
- Build the base: Add water until the pot is about halfway full. Stir in bouillon until the broth tastes rich. Mix in diced tomatoes. Season generously with herbs, salt, and pepper. Taste and adjust until it makes you nod… like… yeaaa…….
- Load the vegetables: Add cabbage, carrots, cauliflower, broccoli, green beans, mushrooms, peas, lima beans, and potatoes. Push them down as you go. If they can still slip under the broth, you’ve got room for more.
- Simmer: Bring everything to a boil, then lower to a simmer. Cook for about 1 hour, until vegetables are tender.
- Taste test: Adjust with more sea salt or pepper if needed.
- The finisher: Stir in shredded rotisserie chicken. Simmer another 15 minutes.
- Serve: Ladle into big bowls and pack some for the week. This stew doesn’t play small; every serving is massive, hearty, and satisfying.
Video
Notes
What makes this stew so fun is how versatile it is. If you like it carb-heavy for glycogen refueling, leave it as is. If you’re a Zone mogul and want to push the protein higher to fit Zone macros, just add about 36 extra grams of chicken per serving (around 1 more pound of chicken to the whole pot). That will bring the protein up to about 35% of calories with carbs closer to 40%. This stew lets you play; fuel it the way you want to eat it.
Tried this recipe?Mention @athenamariebt or tag #scalednation!
