Key Stew!

This past week I met this wonderful family through a friend of a friend of a friend, and it was just something about this family that grabbed my complete attention.

Key, who is a young, vibrant, dope, always happy 20 year old was hit out the blue with kidney disease. Showing no signs or symptoms, they were going through a routine checkup when they were struck with the news. By time they found out, Key’s kidney function was at such a small percentage that the doctors had to put him on dialysis immediately. As his mom Curtisha was telling me the story I could see in her face that she was holding back tears because this was her SON.

The thing that really brings this story together is that Curtisha is Key’s kidney donor. It’s such a beautiful thing, she gave up her kidney so that her son could be lively again, LIVE. Upon meeting the family, I could tell that they live life to the fullest and with so much energy. I had a conversation with Key and he said some words that really stuck with me.

“Everyday I wake up, I ask what can I do to make myself better. I never know how long I’ll be here.”

This makes me go harder everyday, you can’t take anything for granted. We have to take care of our bodies inside and out. We not only have to look good, but feel good as well. Let’s not neglect the things that nag us and let’s get use to taking preventive measures so we can make sure we are on top and in control of our health!

So to you Key, cheers. I hereby name this stew after you. Key Stew.


  • 1 Head of Cauliflower
  • 4 Cups Veggie Stock
  • 1 (14.5oz) Can of Kidney Beans (washed and drained)
  • 1 Sweet Potato
  • 1 Russet Potato
  • 1 Large Carrot
  • 2 Ears of Corn
  • 1 Medium White Onion
  • 1 Serrano Pepper
  • 1 Habanero Pepper
  • 1 Red Bell Pepper
  • 1 Green Bell Pepper
  • 3 Cloves of Garlic (Minced)
  • 1 Tbsp Ginger (Minced)
  • 2 Tbsp Liquid Browning Sauce
  • 1 Tbsp Cumin
  • 1 Tbsp Turmeric
  • 1 Tbsp Cajun Seasoning
  • 1 Tsp Cayenne Pepper
  • 1 Tsp Chili Powder
  • 2 Tsp All Spice
  • Salt/Pepper to taste


  1. Wash, dry, and destem your cauliflower. Use knife or hand to cut cauliflower into medium sized florets. Add cauliflower florets to a large mixing bowl. Also, add your 2 Tbsp of browning sauce to florets and mix thoroughly. Making sure all of your cauliflower gets some of the sauce.
  2. Fine dice your onion, green pepper, red pepper, habanero, serrano, ginger, and garlic. Add it all to your cauliflower mixture and give it a nice stir. Making sure all is mixed well.
  3. Add in your seasonings to the mix and give it a nice stir to make sure everything is all nice and mingled together! Refrigerate and let marinate for at least 4 hours. Overnight works wonders.
  4. Once marinated, remove just the cauliflower from the marinated mixture. Add 2 tbsp of olive oil to a large pot and brown the cauliflower. It’ll take a few minutes to brown (3-4 minutes) Make sure you stir and try to brown all sides evenly. You can work your cauliflower in batches so you don’t have to overcrowd the pot. Once all your cauliflower is browned, remove and set aside.
  5. Add 1 more tbsp of olive oil to the large pan and sauté all the veggies that were in the marinade mixture. (peppers, onions, garlic, all that good stuff.) Sauté for about 6-7 minutes or until translucent.
  6. While your veggies cook, medium dice your carrot, potato, and sweet potato. Try to get them all the same size so they cook evenly.
  7. In a large skillet over medium heat, add in 1 tbsp of olive oil and sauté carrots, potatoes, and sweet potato for about 5 minutes.
  8. Add carrot and potato mixture to the sautéed veggie mixture and cook for another 3 minutes.
  9. Add in your 4 cups of stock, drained kidney beans, browned cauliflower, and corn. (Remove husk from corn and evenly cut to divide. You should get about 5 pieces.)
  10. Stir and let simmer uncovered for 30-35. Stew will reduce and everything will come together! Taste for seasoning and adjust to your liking.
  11. Enjoy!
  12. Clean up after yourself!


  1. Wow wow wow!!!! Chef B, this is amazing and so are you…….. From the bottom of our hearts, we say thank you.

  2. Someone just sent me to your website when I asked for suggestions. I’m preparing for a “1 week no meat challenge” and I was hooked at the first recipe I saw!…. NOW… Someone ruined my sweet potato experience as a child and I haven’t eaten then since then… But I’m going to TRY…. to try to eat them in this recipe lol… Can’t wait to try this and others! Thanks for the resource!!!

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