November 24, 2014

Rib-Sticking Native American Stew. {Vegan, Gluten Free Recipe}


Sobaheg is a traditional stew made by the Wampanoag, one of the tribes of Native Americans who call the East Coast home.

It’s one of the heartiest stews I’ve ever eaten and though it’s traditionally made with meat, like turkey or game, the stew is hearty enough to keep you warm and satisfied all winter without it!

This is my veganized version for you to try! Here’s what you’ll need to make a pot that serves about four:

  • 8 oz can of beans, kidney, red or pinto
  • 1 cup coarse ground grits or polenta
  • 1 butternut squash, pealed and diced
  • 1 cup of green beans
  • 1/2 cup sunflower seeds (without shells) or pine nuts
  • 8 cups of vegetable broth
  • 1 onion, diced
  • 3 cloves of garlic, minced
  • 1 tbsp olive oil
  • 1 bay leaf
  • salt and pepper to taste

To make, fry the garlic and the onion in the oil in the bottom of a stew pot. Sizzle for about five minutes until the onions are soft and the garlic is fragrant. Add the bay leaf and the butternut squash and stir fry for about five more minutes. Then add the vegetable broth to the pot and bring to a boil. Stir the grits into the boiling water and throw in the can of beans. Reduce the heat and simmer for 20 minutes. Add the green beans and nuts and simmer for another 5 minutes, or until the green beans are tender but have not lost their color. Season with salt and pepper and it’s ready to serve!


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Author: Kathryn Muyskens

Editor: Travis May

Photo: Wikimedia Commons

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