“Three Sister’s” Stew
"Three sisters" is so-called because Native Americans traditionally interplanted corn, beans and squash in the same mound. The 3 thrive together because corn provides a natural pole for the beans to climb, beans fix nitrogen in the soil, and squash leaves shade the ground to retain moisture and prevent the growth of weeds.Adapted from: VegKitchen.com/recipes/three-sisters-stew
Equipment
- 1 vegetable peeler
- 1 soup pot
- 1 knife
- 1 sheet pan
Ingredients
- 1 butternut squash (large) about 2 pounds
- 2 Tbs. oil
- 1 onion medium chopped
- 2 to 4 cloves garlic minced
- 2 14 oz cans tomatoes 14 to 16 oz. diced tomatoes, with liquid
- 1 can pinto beans drained and rinsed
- 2 cups corn kernels from 2 large or 3 medium ears, or frozen
- 1 cup low-sodium vegetable stock or water
- 1 or 2 small hot peppers seeded and minced, or one 4-ounce can chopped mild green chilies
- 2 tsp. ground cumin
- 2 tsp. chili powder
- 1 tsp. oregano
- Salt and freshly ground black pepper
Instructions
- Preheat the oven to 375 degrees F.
- Wash squash and pierce squash with a knife in several places. Wrap squash in aluminum foil and place on a sheet pan in the oven. Bake for 25 to 30 minutes. The goal is to partially cook the squash so that it is easy to peel and cut.
- When cool enough to handle, peel the squash. Cut in half lengthwise and scrape out the seeds and fibers (clean the seeds for roasting, if you'd like). Then cut into large dice.
- Heat the oil in a soup pot. Add the onion and sauté over medium-low heat until translucent. Add the garlic and continue to sauté until the onion is golden.
- Add the squash and all the remaining ingredients (except the salt and pepper) and bring to a simmer. Simmer gently, covered, until all the vegetables are tender, about 20 to 25 minutes. Season to taste with salt and pepper.
- If time allows, let the stew stand for 1 to 2 hours before serving, then heat through as needed. The stew should be thick and very moist but not soupy; add additional stock or water if needed. Enjoy!
Video
Notes
Nutrition: The nutritional information is automatically calculated and can vary based on ingredients and products used.
Per serving (1/8 of recipe): 192 Calories; Tot Fat 4.6g; Sat Fat 0.7g; Sodium 263mg; Potassium 559mg; Carbs 34g; Fiber 8g; Sugar 9g; Protein 6g; Calcium 105mg; Vit A 444% DV; Vit C 32% DV.
Nutrition Facts
"Three Sister's" Stew
Amount per Serving
Calories
130.3
% Daily Value*
Fat
4.6
g
6
%
Saturated Fat
0.4
g
2
%
Sodium
222.5
mg
10
%
Potassium
514.8
mg
11
%
Carbohydrates
23.3
g
8
%
Fiber
4
g
14
%
Sugar
5.2
g
Protein
2.9
g
6
%
Vitamin A
10598.8
µg
1178
%
Vitamin C
45.8
mg
51
%
Vitamin K
11
µg
9
%
Calcium
78.9
mg
6
%
Iron
2.3
mg
13
%
* Percent Daily Values are based on a 2000 calorie diet.
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