Description
Three Sisters Stew is a hearty and nutritious dish that combines the flavors of corn, beans, and squash, representing the three sisters of Native American agriculture.
Ingredients
Scale
- 2 cups corn kernels
- 2 cups cooked beans (black or pinto)
- 2 cups diced squash (zucchini or butternut)
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon cumin
- 1 teaspoon chili powder
- Salt and pepper to taste
- Fresh cilantro for garnish
Instructions
- In a large pot, sauté the chopped onion and minced garlic until translucent.
- Add the diced squash and cook for about 5 minutes.
- Stir in the corn and cooked beans.
- Pour in the vegetable broth and add cumin, chili powder, salt, and pepper.
- Bring to a boil, then reduce heat and let simmer for 20-30 minutes.
- Serve hot, garnished with fresh cilantro.
Notes
- This stew can be made ahead of time and tastes even better the next day.
- Feel free to add other vegetables like bell peppers or tomatoes.
- Adjust the spices according to your taste preference.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: Native American
Nutrition
- Serving Size: 1 cup
- Calories: 250
- Sugar: 5g
- Sodium: 300mg
- Fat: 3g
- Saturated Fat: 0g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg
Keywords: Three Sisters Stew, Native American recipe, vegan stew, healthy stew