Countdown to Cyber Monday!
Recipes » Soups » Harvest Stew
CNS Logo

What You'll Need

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

How to Make It

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

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

Copyright 2021 Center for Nutrition Studies. All rights reserved.

We’ve partnered with renowned online education provider eCornell, to offer a revolutionary program to help you understand the importance of diet and nutrition for your life. In a few short weeks arm yourself with the knowledge you need to improve your overall health, learn new skills, or even inspire a career change. Hear what people are saying.

  • 100% online, learn at your own pace
  • Science-based foundation
  • A trusted credential from eCornell

You can unsubscribe at any time using the link in our emails. For more details, review our Privacy Policy