Every-grain vegetable stew

Every-grain vegetable stew

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  • 6
  • Easy
  • Meat-free
  • 10 minutes
  • 30 minutes

This recipe is a deep-winter dish that you’ll keep returning to. It’s hearty and comforting, easy to put together, and contains more than half of your five-a-day! Serve this delicious stew with rice or crusty buttered bread – or just in a big bowl on its own.


  • 500 g butternut, peeled and chopped
  • 60 ml extra virgin olive oil
  • 1 large onion, roughly chopped
  • 1 T garlic, chopped
  • 1 T smoked paprika
  • 1 t ground cumin
  • 1 t ground coriander
  • 100 g tomato paste
  • 1 cup vegetable stock
  • 1 x 250 g Woolworths 7-grain medley
  • sea salt and freshly ground black pepper, to taste
  • 1 T brown sugar

Cooking Instructions

1. Bring a pot of salted water to a boil and add the butternut. Cook for 6–8 minutes, or until the butternut is tender but still firm.

2. In another pot, heat the olive oil. Sauté the onions for 5 minutes or until they soften, then add the garlic and fry for another 3 minutes on a medium heat. Stir in the spices and fry until fragrant, about 3 minutes. 3

3. Stir in the tomato paste, then add the cooked butternut. Stir gently while adding the vegetable stock. Allow to simmer for 10 minutes or until the sauce has thickened, then add the 7-grain medley.

4. Season and add the brown sugar. Stir and simmer for another 5 minutes. Serve warm with bread or rice.

Find more stew recipes here.

Photographer: Jan Ras

Khanya Mzongwana Recipe by: Khanya Mzongwana
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If you're anything like our deputy food editor Khanya Mzongwana, you're obsessed with uniqueness and food with feeling. Cook her family-tested favourites, midweek winners and her mouth-wateringly fresh takes on plant-based eating.

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  • default
    June 28, 2022

    Quick, easy and so delicious!!