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Native American Three Sisters Stew

Native American Three Sisters Stew: Comfort in a Bowl

A nutritious vegetarian Native American Three Sisters Stew combining corn, beans, and squash for a warm, comforting meal.
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Native American
Calories: 250

Ingredients
  

For the Stew
  • 1 medium onion chopped
  • 2 cloves garlic minced
  • 2 cups squash peeled and diced, any winter variety
  • 1 cup corn fresh, frozen, or canned
  • 4 cups vegetable broth homemade preferred
  • 1 cup beans dried preferred or canned, rinsed
  • 2 tablespoons olive oil for sautéing
  • 1 teaspoon cumin
  • 1 teaspoon chili powder

Equipment

  • Large pot

Method
 

Step-by-Step Instructions
  1. Start by chopping the onion, mincing the garlic, and peeling and dicing the squash. Soak dried beans overnight and cook until tender, or rinse canned beans.
  2. In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté for 4-5 minutes until the onion is translucent.
  3. Add the diced squash to the pot and sauté for an additional 5-7 minutes until it starts to soften.
  4. Stir in the rinsed beans and corn, mixing everything thoroughly. Cook for 2-3 minutes.
  5. Pour in the vegetable broth and season with cumin and chili powder. Stir to combine everything well.
  6. Bring to a boil, then reduce the heat to low and cover the pot. Allow the stew to simmer for at least 30 minutes.
  7. Taste and adjust the seasoning as needed. Serve hot with crusty bread or salad.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 45gProtein: 10gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gSodium: 500mgPotassium: 600mgFiber: 10gSugar: 5gVitamin A: 3000IUVitamin C: 20mgCalcium: 60mgIron: 3mg

Notes

This stew is adaptable and can be stored in the fridge for up to 4 days or frozen for up to 3 months. It tastes even better the next day!

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