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Soul Food Stew

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Recipe by The Agatston Urban Nutrition Initiative (AUNI)

Looking for some comfort food? Give this stew recipe a try. This soul food recipe is so easy it basically cooks itself.

Total prep/cooking time: 40 minutes

Makes 6 servings


Nutrition Information per serving: Calories: 239, Protein: 7g, Carbohydrates: 45g, Fiber: 9g, Fat: 6g, Sodium: 17.5mg, Potassium: 849mg, Calcium: 23%, Iron: 14%, Vitamin A: 16.%, Vitamin C: 52%



  • 2 medium onions, chopped
  • 2 cloves garlic, minced
  • 2 cups collard greens
  • 1 15-ounce can low sodium diced tomatoes
  • 1 small yam, diced
  • 1 cup okra, cut tops and chop
  • 1 15-ounce can corn
  • 1 green or red pepper, chopped
  • 1 15-ounce can black eyed peas
  • 2 tablespoons molasses
  • Cayenne pepper for heat
  • Garden herbs for flavor
  • 2 tablespoons canola oil


    1. Sauté the onions in the oil until they are clear, then add the garlic and pepper. **If you want to add ground meat, put it in now and brown for 7 minutes.**
    2. Add the tomatoes and simmer for 2 minutes.
    3. Add the remaining ingredients (black-eyed peas, corn, greens, okra, yam, molasses, and any herbs/spices you choose) and simmer for 15-20 minutes until vegetables are tender.
    4. Spoon into bowls over grits, if desired, and enjoy!
Photo by Flicker user Joits / CC BY-NC 2.0

Reminder: The ingredients in a recipe determine if it should be eaten every day, some days, or on special occasions. It's up to you and you doctor to determine what can be part of a healthy diet for you and any special needs you may have.

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Photo by Flicker user mollycakes / CC BY-NC 2.0

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