Three Sisters Stew [Video]
Corn, beans, and squash are full of healthy fiber, protein, vitamins, and minerals - and when combined together become this delicious Three Sisters Stew.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 sisters were companion plants of corn, beans, and squash, and were the dietary staple for many of the tribes across the New World.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 Three Sisters Stew.
Servings: 8 to 12
Ingredients
- 1 red onion diced small
- 2-3 cloves garlic minced
- 1 tsp oregano
- 1 tsp cumin
- ½ tsp garlic powder
- ½ tsp onion powder
- 1 7oz can diced green chiles
- 1 cup yukon gold potatoes diced evenly
- 2 cups butternut squash diced evenly
- 2 cups vegetable broth low-sodium
- 1 15oz can kidney beans drained and rinsed
- 1 15oz can corn drained and rinsed
- 1 15oz can diced tomatoes (I like fire-roasted)
- 2 cups of water
- salt and pepper to taste
- small handful fresh parsley or cilantro (optional)
Instructions
- Drain and rinse the beans and corn
- Dice the onion and add it to a large soup pot or dutch oven
- Simmer onion over med-low heat until softened
- Add minced garlic and stir until fragrant - about 30 sec
- Add diced chile and stir to combine
- Add diced potatoes and stir to combine - add water or broth if needed
- Peel squash and dice into the same sized cubes you used for the potatoes.Stir squash into the stew and add the broth
- Add the drained corn and beans and stir
- Add the tomatoes and stir
- Add 2 cups of water and mix well
- Bring to a low boil, then cover and reduce heat to simmer
- Simmer for 30-45 min or until vegetables are tender
- Season with salt and pepper to taste
- Add a small handful of parsley or cilantro for garnish