Vegetable Three Grain Stew

by Charlie Rioux on May 14, 2011

Stews are perfect when it is cold outside. They simmer and make the house smell incredible, and they are warm and comforting.

A whole week of cold rainy weather made for the perfect time to make the last stew before summer. I definitely needed comforting during those dark rainy days that took all my energy away!

Vegetable Three Grain Stew

Adaptation of Husband’s Healing Stew, Oh She Glows

Print recipe


  • 2 tbsp olive oil
  • 1 medium white onion, chopped
  • 3 cloves garlic, pressed
  • 1/2 tsp ground cinnamon
  • 1 tsp ground coriander
  • 1 stalk celery, chopped
  • 2 zucchinis, chopped
  • 1 bell pepper, chopped
  • 3 carrots, chopped
  • 1 sweet potato, peeled and chopped
  • 4 cups vegetable broth
  • 1 can (28 oz) diced tomatoes (don’t drain)
  • 1/3 cup raw buckwheat
  • 1/3 cup pearled barley
  • 1/3 cup wild rice
  • 1 tbsp chopped fresh sage
  • 1/4 tsp red pepper flakes
  • Black pepper to taste
  • 1 1/2 tbsp lemon juice
  • 1/2 tsp garlic powder

Directions: In a large pot, heat olive oil over medium heat. Add onion and garlic and cook until translucent. Reduce to medium-low, add cinnamon and coriander and cook for 1 minute. Add celery, zucchini, bell pepper, carrots and sweet potato and cook for 5 minutes.

Stir in the vegetable broth, diced tomatoes, buckwheat, barley, wild rice, chopped sage, red pepper flakes and black pepper to taste. Bring to a boil, cover and simmer on medium-low for 20 minutes.

After 20 minutes, uncover, add lemon juice and garlic powder and cook for 5-10 more minutes, until desired consistency.

Serves 8

This stew was so good! It is just a little spicy and has a lot of flavor from the different spices. The barley and buckwheat added some chewiness and the crunchy wild rice was nice in contrast. I didn’t add any salt since I used salted broth and tomatoes but if you use no-salt-added, you might want to add some.
It was perfect with some bread!

Have a great weekend!

Leave a Comment

{ 6 comments… read them below or add one }

Carolyn May 14, 2011 at 5:15 PM

We are into a stretch of colder, wetter spring weather and I could really use a bowl of this!


Torviewtoronto May 14, 2011 at 7:31 PM

flavourful healthy combination


Kate@Diethood May 14, 2011 at 8:24 PM

Look at all those beautiful veggies in that bowl… yum!

It's raining and it's really cold… time for some stew, indeed!


Peggy May 14, 2011 at 9:36 PM

This sounds like a great bowl of stew!


Roxana GreenGirl May 15, 2011 at 3:05 AM

they say it's going to rain for about a week, this stew sounds like the perfect meal. Love your choice of grains. Thanks for sharing Charlie, hope you're having a wonderful weekend


Amy May 15, 2011 at 10:51 PM

This stew sounds delicious! I love all of the goodies you have added to it with plenty of veggies and the hearty grains! I would like a large bowl of it ;)!


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