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Merle Haggards Rainbow Stew Recipe

Rainbow stew recipe
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One of nature’s most stunning and captivating art, rainbows often inspire amazement and wonder among observers. However, you are unable to fetch a rainbow in a dish, but you can make a dish that reflects the beautiful and diverse colors of one. A delicious and healthy recipe called “rainbow stew” will not only please your taste buds but also soothe your eyes with its vibrant colors. In this article, you will get to know the rainbow stew recipe, its tips for perfection, and its nutritional values.

What is Rainbow stew?

This Recipe got its name after the song “Rainbow Stew” written by music legend Merle Haggards. He uses the word “rainbow stew” as a metaphor, to describe this ideal world. In which people of all backgrounds and stages of life live together, and there is enough space to go for everyone. The same goes for the recipe, it is full of veggies, chicken, beans, rice, and spices. Showing that different varieties of stuff combine together to make a perfect recipe.

How To Make Rainbow Stew Recipe?

The ingredients and preparation method is given to make the perfect recipe.

Rainbow stew ingredients
Rainbow stew ingredients

Ingredients you will need!

5 tablespoons vegetable oil

1 pound sausages, cut into cubes

1 pound boneless chicken breast

3 tablespoons of all-purpose flour

½ cup of chopped yellow bell pepper

½ Cup of chopped red bell pepper

½ cup of chopped green bell pepper

½ cup of purple onion, chopped

1 cup chopped carrots

1 tablespoon garlic, ginger paste

2 tablespoons of chopped cilantro

1 can of dark red kidney beans

½ cup of chopped green onions



Take a Dutch oven and heat it over medium flame. Add 2 tablespoons of vegetable oil to it. Now add the sausages the cook, keep stirring continuously until they are cooked and browned. When cooked take them out in a separate bowl.


Now, add chicken cubes to the Dutch pan and cook it. Keep stirring it to cook evenly. When cooked thoroughly, take it out in the same bowl of sausages.


Remove extra oil from the pan and return the chicken and sausages to the pan. Add some water or chicken broth and bring it to simmer. Cook until the chicken is tender.


Heat a large skillet over medium flame and add the remaining oil and flour to it. Cook and keep stirring it, until smooth. Now, add bell peppers, cilantro, garlic-ginger paste, green onions, and purple cabbage. Cook it for another 10-15 minutes.


Transfer thisvegetable mixture to the Dutch oven containing chicken and sausages. Add kidney beans and bring to a boil. Cook for about 45 minutes. Add spices according to your taste. When cooked sprinkle green onions and serve!

Tips for the Perfect Rainbow Stew

Here are some tips that will help you make the perfect rainbow stew recipe:

  • Quality ingredients can make a significant difference in the taste and texture of your dish. Choose fresh and seasonal ingredients for the best results.
  • Achieving a balance of flavors is essential. Experiment with sweet, salty, sour, and savory elements to create a harmonious taste profile. Taste and adjust as you go.
  • Mix ingredients with different textures for a satisfying eating experience. For instance, in a rainbow stew, the soft lentil base pairs well with crisp-tender, colorful vegetables.
  • Understand and follow proper cooking techniques. Techniques like sautéing, braising, and roasting can transform ordinary ingredients into extraordinary dishes.
  • Overcooking or undercooking can affect the final result. Use timers and follow suggested cooking times in your recipes.
rainbow stew
Rainbow Stew

Nutritional Benefits

Rainbow stew not only satisfies your taste buds but also fulfills your nutritional requirements. Different colors in a rainbow stew show a complete set of nutritional value.

  • Red bell peppers are rich in vitamins C and A, they support immune health and promote good vision.
  • Carrots provide a perfect dose of beta-carotene, which is essential for healthy skin and eyes.
  • Yellow bell peppers are a great source of vitamin C, which is good for its antioxidant properties.
  • Zucchini is low in calories and contains vitamins C and K, along with various minerals.
  • Blue/Purple: Purple cabbage is high in anthocyanins, which are powerful antioxidants.
  • Cauliflower is a cruciferous vegetable rich in vitamin C and fiber.

Nutritional Cart

The nutritional value of Rainbow stew per serving is given below:

Calories565 calories
Fat34 g
Carbohydrates28 g
Protein36 g
Cholesterol4 milligram
Dietary Fiber10-12 g
Merle Haggards Rainbow Stew


In addition to being a vibrant and aesthetically pleasing dish, rainbow stew also celebrates the diversity of nature and the nutrition it provides. You’ll enjoy the beauty of a rainbow in a bowl when you will enjoy the flavors and satisfy your eyes with the vibrant colorful layers. So gather your ingredients, follow the instructions, and start cooking this colorful recipe.

To try something new, you should go for Fried chicken ice cream recipe. A distinctive and mouthwatering sweet dish that has gained popularity on the social media platform TikTok is fried chicken ice cream. It is a sweet ice cream dessert that does not taste like fried chicken. 


What can I substitute for red lentils in rainbow stew?

Yes! you can replace red lentils with green or brown lentils if you want. But keep in mind that they may not maintain the vibrant color of the stew as well.

Can I use canned vegetables in rainbow stew?

You can use canned vegetables but fresh vegetables are recommended because of their fresh color and texture. You can only use canned vegetables if you’re short on time.

Is rainbow stew suitable for vegetarians and vegans?

Absolutely! Rainbow stew is a good vegetarian and it is vegan-friendly because it’s made with vegetable broth and a variety of colorful vegetables.

Can I prepare a rainbow stew in advance?

Yes, you can make rainbow stew in advance. For this, prepare the base of the stew before time and store it in the freezer. When you have to serve it, reheat the base and add the freshly prepared vegetables for the best texture and color.

How can I make rainbow stew spicier?

To make it spicy, you can add spices like chili flakes, or paprika. Or you can garnish it with hot sauce or sliced chili peppers before serving. Adjust the spiciness according to your taste.

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