Recipes » Soups » Harvest Stew
T. Colin Campbell Center for Nutrition Studies

Harvest Stew

By 2 votes, average: 5.00 out of 52 votes, average: 5.00 out of 52 votes, average: 5.00 out of 52 votes, average: 5.00 out of 52 votes, average: 5.00 out of 5(2)
Perfect for a cold day, this hearty plant-based stew with squash, corn and beans is sure to please
Prep: 15 mins Cook: 30 mins Total: 45 mins
Gluten Free Low Sugar Nut Free

Ingredients

Ingredients

  • ½ cup water or low-sodium vegetable stock
  • 1 Tbsp low-sodium soy sauce
  • 1 onion, chopped
  • 1 red bell pepper, diced
  • 4 large cloves of garlic, minced
  • 1 lb (about 4 cups) butternut or other winter squash
  • 1 15oz can crushed or ground tomatoes
  • 1 cup water
  • 1 15oz can kidney beans
  • 1½ cups corn, fresh or frozen
  • 1½ tsp oregano
  • 1 tsp chili powder
  • ½ tsp cumin
  • ¼ tsp black pepper
Plant-Based Nutrition Certificate

Instructions

Instructions

  • 1. Heat ½ cup water or stock and soy sauce in a large pot, then add the onion, bell pepper, and garlic.
  • 2. Cook over medium heat until the onion is soft and most of the water has evaporated.
  • 3. Cut the squash in half and remove the seeds, then peel it and cut it into 1/2-inch cubes.
  • 4. Add the squash to the onions, along with the chopped tomatoes, 1 cup of water, oregano, chili powder, cumin, and pepper.
  • 5. Cover and simmer until the squash is just tender when pierced with a fork, about 15 minutes.
  • 6. Add the kidney beans with their liquid and the corn. Continue cooking another 5 minutes.

Cooking Tips

Cooking Tips

  • 1. For a festive look, serve it in a hollowed out bread bowl or pumpkin.

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