{"id":10960,"date":"2026-08-06T16:38:44","date_gmt":"2026-08-06T16:38:44","guid":{"rendered":"https:\/\/bhiggs.x10hosting.com\/foodie\/?p=10960"},"modified":"2026-08-06T16:41:58","modified_gmt":"2026-08-06T16:41:58","slug":"three-sisters-stew-video","status":"publish","type":"post","link":"https:\/\/bhiggs.x10hosting.com\/foodie\/three-sisters-stew-video\/","title":{"rendered":"Three Sisters Stew [Video]"},"content":{"rendered":"
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<\/div>\n\t<\/g><\/svg><\/span> Print Recipe<\/a>\n\t\n\t\n<\/div>\n

<\/span>Three Sisters Stew [Video]<\/span><\/h2>\n
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Corn, beans, and squash are full of healthy fiber, protein, vitamins, and minerals – and when combined together become this delicious Three Sisters Stew.<\/span>
<\/div>It is said that by the time the Europeans arrived in America in the late 1400s, Native Americans had been growing what they call the "Three Sisters" for centuries. These\u00a0sisters<\/em>\u00a0were companion plants of corn, beans, and squash, and were the dietary staple for many of the tribes across the New World.<\/span>
<\/div>Each plant is a nutrient-dense powerhouse, full of healthy fiber, protein, vitamins, and minerals – and when combined together can easily be made into this delicious\u00a0Three Sisters Stew.<\/strong><\/span><\/div>\n
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Prep Time<\/span>30 minutes<\/span><\/span> mins<\/span><\/span><\/div>
Cook Time<\/span>45 minutes<\/span><\/span> mins<\/span><\/span><\/div>
Total Time<\/span>1 hour<\/span><\/span> hr<\/span> 15 minutes<\/span><\/span> mins<\/span><\/span><\/div><\/div>\n
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Servings: <\/span>8<\/span> to 12<\/span><\/span><\/div>\n\n
Author: <\/span>Chuck Underwood – Brand New Vegan<\/span><\/div>\n\n\n

<\/span>Ingredients<\/span><\/h3>
  • 1<\/span> red onion<\/span> diced small<\/span><\/li>
  • 2-3<\/span> cloves<\/span> garlic<\/span> minced<\/span><\/li>
  • 1<\/span> tsp<\/span> oregano<\/span><\/li>
  • 1<\/span> tsp<\/span> cumin<\/span><\/li>
  • \u00bd<\/span> tsp<\/span> garlic powder<\/span><\/li>
  • \u00bd<\/span> tsp<\/span> onion powder<\/span><\/li>
  • 1<\/span> 7oz can<\/span> diced green chiles<\/span><\/li>
  • 1<\/span> cup<\/span> yukon gold potatoes<\/span> diced evenly<\/span><\/li>
  • 2<\/span> cups<\/span> butternut squash<\/span> diced evenly<\/span><\/li>
  • 2<\/span> cups<\/span> vegetable broth<\/span> low-sodium<\/span><\/li>
  • 1<\/span> 15oz can<\/span> kidney beans<\/span> drained and rinsed<\/span><\/li>
  • 1<\/span> 15oz can<\/span> corn<\/span> drained and rinsed<\/span><\/li>
  • 1<\/span> 15oz can<\/span> diced tomatoes<\/span> (I like fire-roasted)<\/span><\/li>
  • 2<\/span> cups<\/span> of water<\/span><\/li>
  • salt and pepper<\/span> to taste<\/span><\/li>
  • small handful fresh parsley or cilantro<\/span> (optional)<\/span><\/li><\/ul><\/div><\/div>\n

    <\/span>Instructions<\/span><\/h3>
    • Drain and rinse the beans and corn<\/div><\/li>
    • Dice the onion and add it to a large soup pot or dutch oven<\/div><\/li>
    • Simmer onion over med-low heat until softened<\/div><\/li>
    • Add minced garlic and stir until fragrant – about 30 sec<\/div><\/li>
    • Add diced chile and stir to combine<\/div><\/li>
    • Add diced potatoes and stir to combine – add water or broth if needed<\/div><\/li>
    • Peel squash and dice into the same sized cubes you used for the potatoes.<\/span>
      <\/div>Stir squash into the stew and add the broth<\/span><\/div><\/li>
    • Add the drained corn and beans and stir<\/div><\/li>
    • Add the tomatoes and stir<\/div><\/li>
    • Add 2 cups of water and mix well<\/div><\/li>
    • Bring to a low boil, then cover and reduce heat to simmer<\/div><\/li>
    • Simmer for 30-45 min or until vegetables are tender<\/div><\/li>
    • Season with salt and pepper to taste<\/div><\/li>
    • Add a small handful of parsley or cilantro for garnish<\/div><\/li><\/ul><\/div><\/div>\n
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      <\/span>Video<\/span><\/h3>\n\n\n\n
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