RECIPE: Nourishing Burdock Stew (Vegan, GF)
Friday, December 9, 2011 at 3:15PM
Elisabeth Veltman, The Tender Foodie in Health, Recipe, Recipe, adrenal health, immune system, inflammation, mushroom, nettle, organic garden, red clover


I asked Lisa Rose Starner of Burdock & Rose to divulge this heavenly, vegan recipe after she served it at her 2011 talk on herbs and adrenal health.  To find out more about the medicinal properties of the herbs used in this recipe, visit this summary of her mini-seminar. If you are in Grand Rapids, you can find many of the herbs at Elder & Sage.

Castle Defense Nourishing Broth (Vegan)


Herbal Infusion Mixture


Herbal Infusion Mixture:  Red clover, Nettle, Oatstraw (read why oatstraw & oats must be gluten-free), Astragalus (2 sticks) -- approx. 2 cups dry herb total. In case of Gluten Intolerance, remove Oatstraw*, then increase Nettle and Red Clover.

1 cup dry mushroom of choice -- Chaga, Reishi, Maitake or 1 TBSP powered mushroom (MushroomHarvest online offers great mushroom blends)

Simmer herbal mixture and mushrooms SLOWLY in 6 qts of water for 20 minutes. Again, simmer, no boil.


Strained Herbal Broth

Let sit overnite (on the counter or in the refrigerator) for 12 hours. Long cooking/extraction time is needed to extract minerals. Let the broth come to room temperature, then strain & store in Ball Jars or containers and refrigerate if you aren't making soup right away. Freezes well. Can also be sipped at room temperature as a nourishing infusion.  

*Many folks allergic to gluten are also allergic to oats (see this post explaining this).  If you are not allergic to oats, be sure to source gluten-free oat straw.

Nourishing Burdock Stew (Vegan, GF if made w/o Oatstraw)

Domesticated Burdock with Carrot, Shallot, Garlic to go into soup with stewed Tomatoes & mushroom power

Sautee onion and garlic, sweat the Burdock & Carrots until the carrots are soft enough to pierce with a fork, then stir in cooked rice & beans (optional).

Cover with prepared herbal broth.  Simmer again for 20 minutes to meld flavors.

Eat and savor this nourishing, nutrient dense soup.

***To prepare soup with the added immunity builder of bone broth (highly recommended for persons with significantly compromised immunity and also as general immunity builder during winter months)


Immune-Building Bone Broth (non-Vegan, GF, DF)


Maitake mushroom wild from Michigan forests.
Decoct herbal mixture and mushrooms as directed. In separate pot, sear soup bones (beef or chicken from healthy animals) in the pot to brown, along with the onion.

Pour the prepared broth (herbs and all) over the searing bones.  Bring pot to simmer. Add 2 TBSP of vinegar  then do a slow extraction of 12 hours or so, by simmering the broth and bones on low heat. Add some water as needed as the broth reduces down. THEN strain.  This will be your bone broth.  

Finish recipe by sautéing your vegetables, adding in rice, beans.  Simmer for additional 20 minutes for flavors to meld, serve. 



Article originally appeared on The Tender Palate. For Foodies with Food Allergies. (
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