Low Iodine Apple & Sage Duck Stew

Total time2 hr 10 min

Prep time20 min

Cook time1 hr 50 min

5.0

(24)

Duck can feel like an intimidating protein to cook at home, but braising it low and slow in a Dutch oven transforms the legs into something deeply tender and rich without much fuss. The combination of tart apple, pomegranate juice, and fresh sage creates a broth that's sweet, savory, and a little earthy all at once — the kind of thing that makes your kitchen smell absolutely incredible. Every ingredient here is naturally free of the seafood, dairy, and iodized salt that make so many comfort-food recipes off-limits, and using fine sea salt in place of iodized table salt keeps the seasoning clean and compliant throughout. Sweet potato and carrots add body and a gentle sweetness that balances the acidity of the apple cider vinegar and pomegranate juice beautifully. The sear on the duck skin before braising builds a layer of flavor that carries through the entire stew, so don't skip that step — it's worth every minute. Finishing with fresh parsley brightens the whole bowl and adds a pop of color to what is already a stunning, deeply satisfying dish. This is the kind of recipe that feels special enough for a weekend dinner but is straightforward enough that you'll actually make it again.

About Fig

Fig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.

Learn more →

Ingredients

4 servings

4 duck legs (about 3 lb total)
1 tsp fine sea salt, divided
Chef's tip
Fine sea salt and table salt measure the same - no conversion needed.
1 tbsp coconut oil
1 medium yellow onion, diced
3 cloves garlic, minced
3 medium carrots, cut into 1-inch pieces
2 stalks celery, sliced ½-inch thick
2 medium tart apples (such as granny smith), peeled, cored, and cut into 1-inch chunks
1 medium sweet potato, peeled and cut into 1-inch cubes
½ cup pomegranate juice
2 tbsp apple cider vinegar
2 cups bone broth (homemade or aip-compliant brand)
8 fresh sage leaves
3 sprigs fresh thyme
1 bay leaf
½ tsp ground turmeric
¼ tsp ground ginger

For serving

2 tbsp fresh parsley, roughly chopped (optional)

Instructions

1
Pat the duck legs thoroughly dry with paper towels and season all over with 3/4 tsp of the salt.
2
Heat the coconut oil in a Dutch oven over medium-high heat until shimmering. Add the duck legs skin-side down and sear undisturbed for 6–8 minutes, until the skin is deep golden brown and releases easily from the pot. Flip and sear the second side for 3 minutes, until lightly browned. Transfer the duck legs to a plate and set aside. Pour off all but about 1 tbsp of the rendered duck fat from the pot.

Want the full recipe?

Create a Fig account for step-by-step instructions, access to our full recipe library, and more!