Veggie Stew, Locally Grown!

Urban Seeds had the pleasure of tabling at the recent Lincoln School community healthy fair and back-to-school-night event. Fulfilling our mission to increase access to nourishing food within our community, a hearty veggie stew was prepared and enjoyed by students and their parents alike! This affordable, robust, and delicious stew is an example of the “shop and cook on a budget” demonstrations offered by Urban Seeds, using locally grown produce in support of small, local farms.

VEGGIE STEW, locally grown!


  • 2 cups kidney beans (prep below)
  • 1 ½ cup chopped fresh tomato
  • 1 cup uncooked grain of choice (rice, bulgur, barley, wheat berry, etc)
  • 2 Tbs. olive oil
  • 2 cups chopped or sliced onion
  • 6 – 8 large garlic cloves, chopped
  • Eggplant, sliced thickly
  • 2 zucchinis and 2 yellow squash, sliced thickly
  • 1 large red, yellow, or orange pepper, cut in half
  • 2 tsp. basil
  • Salt and pepper, to taste


  • Mango, avocado, fresh corn off the cob, finely chopped purple cabbage


  1. Cover the beans with water and soak overnight. Drain the water off, rinse the beans well, recover them with water and adding a smidge of salt, bring to a boil then simmer for ~ 2 hours. Add more water if necessary, so that the beans stay covered. Test for doneness – the beans should be cooked but still firm!
  2. Place the onion in a baking dish, toss with olive oil, salt and pepper; roast for 30 minutes total at 350 degrees, turning the onions over once, at the 15-minute mark.
  3. In batches, brush the zucchini, yellow squash, peppers, and eggplant with olive oil, sprinkle with salt and pepper and place under the broiler for ~ 5 minutes on each side until browned.
  4. After each veggie is broiled separately, allow to cool, then cut into bite-sized pieces.
  5. Place the grain in boiling water (ratio is 2 parts water to 1 part grain), turn to simmer, then cook for 15 – 30 minutes, depending on the grain. All the water should be absorbed into the grain.
  6. Once the beans are cooked, add in all of the chopped veggies and the cooked grain.
  7. Add spices to your desired taste.
  8. For the topping, thinly slice the purple cabbage then cut in the opposite direction to make bite-sized pieces. Similarly, cut up the avocado and mango into small pieces, toss with the cabbage. Slice the corn off of the cob then add to the avo, mango, and cabbage. Squeeze in a bit of lemon juice.

This is a perfect high-protein, nutrition-packed family dinner. It’s fabulous as a leftover lunch, also! It’s beautiful to look at, and it contains a ton o’ plant nutrients. AND, this meal costs $.87 per 1-Cup serving! It’s affordable! It’s delicious!Veg

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