🫘 Vegan Habichuelas Guisadas (Puerto Rican Stewed Beans) · by Evelisse Capó, PharmD, DipACLM
🔧 Salt-, oil-, and sugar-free teaching suggestions (adaptation not tested) · 🌐 External recipe · 🆓 Free to view, no account needed · 📅 Checked October 29, 2026
👩🍳 Creator and host: Evelisse Capó, PharmD, DipACLM, on the T. Colin Campbell Center for Nutrition Studies site
🍲 Stew · 👥 serves 4–6 · ⏱️ about 20 minutes (5 prep, 15 cook) · 🍳 one pot
🌿 Our description: A quick, homestyle pot of red or pink kidney beans simmered with potato, squash, carrot, peppers, and a little tomato paste, brightened with oregano, smoked paprika, and cilantro. 🇵🇷
🎬 Video: we didn’t find a video of this recipe from its creator, so none is shown here.
🔄 Make It the Kitchen Monk Way
No oil. Two ingredients carry salt or sweetener:
| Ingredient | Kitchen Monk swap | Status |
|---|---|---|
| Salt (½ tsp) or homemade sazón | Leave out the salt, or use a salt-free sazón (untested) | 🔧 Swap |
| Date paste or maple syrup (2 tsp) | Choose the date paste; skip the maple syrup | 🔧 Swap |
| Low-sodium vegetable broth | Use salt-free broth or the reserved bean liquid from salt-free beans (untested) | 🔧 Swap |
🧪 We have not tested these swaps. 📊 We have not calculated nutrition for this recipe.
🔖 Filter codes: ingredient-kidney-beans ingredient-beans-legumes ingredient-potato ingredient-squash meal-soup-stew meal-dinner equip-one-pot equip-stovetop time-under-20-min host-cns sos-teaching external free-no-account
Recipe, photos, and instructions belong to Evelisse Capó and the Center for Nutrition Studies and stay on its site; we link to them and describe the dish in our own words. Our suggestions are Kitchen Monk’s own and are independent of the author and the Center, who have not reviewed or endorsed them. Educational only, not medical advice. Report a broken link or correction: rfjeep@gmail.com.
