🎃 Harvest Stew · by Evelisse Capó, PharmD, DipACLM

🔧 Salt-, oil-, and sugar-free teaching suggestions (adaptation not tested) · 🌐 External recipe · 🎥 No video found · 🆓 Free to view, no account needed · 📅 Checked November 12, 2026

👩‍🍳 Creator and host: Evelisse Capó, PharmD, DipACLM, on the T. Colin Campbell Center for Nutrition Studies
🍲 Stew · 👥 servings not stated · ⏱️ about 45 minutes · 🍳 one pot · 📦 freezer-friendly

🌿 Our description: Winter squash, kidney beans, corn, and red pepper simmered in crushed tomatoes with oregano, chili powder, and cumin. A colorful autumn pot. 🌽

🔄 Make It the Kitchen Monk Way

No oil or sugar. One ingredient carries salt, plus an optional stock:

Ingredient	Kitchen Monk swap	Status
Low-sodium soy sauce (1 Tbsp)	Leave out; add a splash of vinegar and extra cumin (untested)	🔧 Swap
Optional low-sodium vegetable stock	Use salt-free stock or water (untested)	🔧 Swap
Canned kidney beans and tomatoes	Choose no-salt-added	Label check

🧪 We have not tested these swaps. 📊 We have not calculated nutrition for this recipe.

🔖 Filter codes: ingredient-kidney-beans ingredient-beans-legumes ingredient-squash ingredient-corn ingredient-tomato meal-soup-stew meal-dinner equip-one-pot equip-stovetop batch-cooking 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 nutritionstudies.org; we link to them and describe the dish in our own words. Our suggestions are Kitchen Monk’s own and are independent of Evelisse Capó and the Center for Nutrition Studies, who have not reviewed or endorsed them. Educational only, not medical advice. Report a broken link or correction: rfjeep@gmail.com.