Description
Three Sisters Stew is a delicious and healthful combination of winter squash, sweet corn, beans, tomatoes, peppers, and more—perfect for using up garden veggies!
Ingredients
1 Tablespoon vegetable oil
2 cloves garlic, minced
1 onion, diced
1 green pepper, chopped roughly
2–3 cups pumpkin or winter squash cubes (1 butternut squash or 2 smaller squash)
14–16 ounces diced tomatoes with juice (or about 1 quart fresh)
4 ounces mild green chiles (or 1–2 finely chopped jalapeño peppers)
2 cups cooked black beans (if using canned, rinse and drain)
2 cups corn kernels (from 2–3 ears of fresh corn)
2 teaspoons ground cumin
1 teaspoon dried oregano
1 teaspoon salt
1 teaspoon pepper
2 cups vegetable stock or chicken stock
1/4 cup fresh cilantro
Instructions
1. In a large pot, heat oil. Add garlic, onion, green pepper, and squash and sauté a few minutes over medium heat.
2. Stir in tomatoes, chiles, beans, corn, cumin, oregano, salt, and pepper and cook until hot.
3. Add stock and bring to a boil. Reduce to a simmer, cover, and simmer for 30 minutes.
4. Taste and adjust seasoning as desired. Add extra broth if the stew is very thick.
5. Add a spoonful of cilantro to individual bowls just before serving.
Notes
This dish is inspired by traditional Native American agriculture, where corn, beans, and squash—known as the “Three Sisters”—were grown together. It’s a hearty, plant-forward stew that can be made vegan or with chicken stock for added flavor.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Native American
Nutrition
- Serving Size: 1 bowl
- Calories: 152
- Sugar: 6g
- Sodium: 1033mg
- Fat: 3g
- Saturated Fat: 0.5g
- Unsaturated Fat: 2g
- Trans Fat: 0.01g
- Carbohydrates: 29g
- Fiber: 7g
- Protein: 6g
- Cholesterol: 0mg
Keywords: three sisters stew, squash, corn, beans, vegetarian stew, Native American