Bone Broth is such an exceptional superfood that everyone needs a fast and furious way of preparing it at home. This recipe contains no onion or garlic, so it’s great for those with FODMAP issues. Instead, dried mushrooms and fresh herbs intensify the flavour. It won’t have you chained to the kitchen for 14 hours as it uses the Instant Pot Pressure Cooker. And it makes a good 10cups /4litres, so it should keep you going for a week. Dive in!
Bone Broth, the Instant Pot and the Onions
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Our bone broth making techniques have evolved. They needed to. We were desperate. The house was turning into a steam bath and mould was starting to accumulate in the corners. Broth making was robbing us of our leisure time. We had to stay home for those 14 hours, on guard, ready to top up the pot whenever liquid levels ran low. It was all getting a bit ridiculous, so we took the plunge and invested in an Instant Pot, the biggest we could find. It changed our lives. Really, it’s brilliant. From go to whoa, we have bone broth ready in about 4 and a half hours, the house is dry, and we’re free to come and go.
But there were other issues. FODMAP issues. Oh, man, the bloating and blocking can really get you down. I wouldn’t have thought that it’d be possible to make a good, deeply flavoured bone broth without onions, leek and garlic. All the recipes for any kind of stock call, at least, for onions. But they had to go. I started experimenting, and have come up with a mighty tasting bone broth, without the alliums.
The Secret Ingredient for a Great FODMAP Free Bone Broth
There are, however, a few ingredients which particularly contribute character to a FODMAP free bone broth. Carrot and celery are standard, as is a good sprinkling of salt. Fresh herbs add loads of flavour – I always use bay leaves, parsley and rosemary, with occasional additions of oregano and thyme. A dash of vinegar helps suck the nutrients out of the bones. But it’s the addition of dried mushrooms which really packs the punch and takes an ordinary bone broth into the realms of greatness. You don’t need many, but they make the difference.
Use dried porcini mushrooms if you can. They’re considered the queen of the mushrooms here. I always have a bag of dried porcini in the dispenser. Fiorenzo’s brother and his wife are passionate about mushroom foraging. If they find a bounty, they might give us a few fresh ones, but I wouldn’t use them for broth. Too special, and too strong. Dried ones are the way to go. The dried mushrooms impart an earthy, smoky quality to the stock which you won’t receive in any other way.
Instant Pot Bone Broth
I use about 1 kilo / 2 pounds of bones, more or less. Any kind of bones – chicken, pork, rabbit – but I prefer beef. (There’s a fish broth recipe here – the technique is a little different.) If I’m buying bones from my butcher I ask for one with no meat, but with lots of marrow. I fill the Instant Pot up to the 4 litre / 10 cup mark. I turn the valve to ‘seal’, and adjust the ‘Manual’ function backwards – 30, 29, 28…. – until the 0 clicks over to 120 minutes. Then I walk away.
With that much liquid, the Instant Pot’ll take around 1/2 an hour for the valve to seal, and then a bit longer for it reach maximum pressure. After counting down 2 hours, it’ll need about another 1/2 hour for the valve to fall. Approximate times. It doesn’t matter: you don’t need to attend to it.
When the valve has fallen and you open the lid, you’ll find the bones are all pock marked, their nutrients having been sucked into the broth. The flavour will be wonderful. Remove all the bones, and save some for your dog. Remove all the big pieces of vegetables and herbs. Then organise your equipment: mason jars, a funnel, a sieve, and a ladel. Also, roll up a piece of absorbent kitchen paper and stuff it into the rim of the Instant Pot to catch the drips. Place the funnel into a jar, cover it with the sieve, and ladel the broth into the sieve. That way you’ll have a lovely, clear broth with no floaty bits.
Screw the lids on tight, allow to cool. Store in the fridge, and use it as the beautiful foundation for your soups, stirfry’s and sauteès. Or just drink it on it’s own. Enjoy.
On the Side
The Weekday Paleo Breakfast Base – Monday to Friday, we eat the same thing: vegetables with protein. When the diced veggies are wet-sauteèd with Bone Broth, so much the better.
Sticky Pork Ribs with Dissolved Apples and Prunes – an absolute winner Instant Pot recipe.
Instant Pot Love – 11 Irresistable Reasons You’ll Fall in Love with the Instant Pot – In case you need to be convinced.
This recipe has been shared on Foodie Friends Friday.
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- 1kilo / 2 pounds bones
- 1 medium carrot, roughly chopped
- 1 stick celery, roughly chopped
- 2 bay leaves
- Sprigs of fresh herbs: parsley, rosemary, thyme, oregano, chives
- 1 tablespoon dried porcini mushrooms
- 1 tablespoon coarse iodised sea salt
- 1 teaspoon apple cider vinegar
- Place all ingredients into the Instant Pot.
- Fill with water to the 4 litre/ 10 cup mark.
- Place the lid on the Instant Pot. Turn the valve to 'Sealing'.
- Press the 'Manual' button and adjust the time backwards until '0' switches to '120', the maximum time. Walk away and enjoy your life.
- When the timer sounds, allow the pressure to release naturally.
- Remove the bones and vegetables from the broth.
- Roll up a piece of absorbent kitchen paper and stuff it into the rim of the Instant Pot. Place a funnel into a mason jar, and a small sieve over the funnel. Ladel the broth into the jars.
- Screw the lids on tight and allow to cool before storing in the fridge.