Three Sisters Stew Recipe
Three Sisters Stew is an easy-to-make, wholesome vegetable dish gently stewed in a fragrant broth. With indigenous roots, this delicious dish is perfect to serve during harvest, for Thanksgiving, or on any chilly winter day. And, it's ready in under 30 minutes.
Servings: 8 servings
Calories: 192kcal
Ingredients
- 2 tablespoons olive oil
- 1 onion medium chopped
- 3 cloves garlic minced
- 2 teaspoons ground cumin
- 2-3 teaspoons chili powder
- 1 teaspoon dried oregano
- 1 teaspoon fine sea salt
- freshly ground black pepper to taste
- pinch of red pepper flakes optional
- 4 cups cubed squash like pumpkin or butternut squash
- 1 bell pepper medium chopped
- 3 small to medium zucchini chopped (about 2 cups)
- 1 15-ounce can tomatoes, diced with liquid (fire-roasted is nice)
- 1 15-ounce can pinto beans, drained and rinsed
- 1 15-ounce can red kidney beans, drained and rinsed
- 2 cups corn kernels fresh or frozen
- 3 to 4 cups water or vegetable broth
- ¼ cup fresh cilantro or parsley fresh, chopped
Instructions
- Heat the olive oil in a soup pot or Dutch oven. Add the chopped onion and sauté over medium-low heat until softened and beginning to caramelize; 3 to 5 minutes. Stir in the garlic, cumin, chili powder, oregano, salt, pepper, and red pepper flakes if using; continue to sauté until the spices are fragrant, about 30 seconds.
- Add the cubed squash, bell pepper, zucchini, tomatoes, and drained beans to the pot. Pour in 3 cups of water and bring to a simmer.
- Cover and gently simmer until the vegetables are tender; 20 to 25 minutes. Add additional water if needed. The stew should be thick and moist, but not overly soupy. It will continue to thicken as it cools.
- Season with salt and pepper to taste. Before serving, garnish with fresh cilantro or parsley.
Nutrition
Serving: 1g | Calories: 192kcal | Carbohydrates: 31g | Protein: 8g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Sodium: 458mg | Fiber: 5g | Sugar: 7g