Warm up with a hearty Three Sisters Stew, a classic plant-based recipe that celebrates the traditional combination of corn, beans, and squash. This nutritious and flavorful stew is packed with vegetables, aromatic herbs, and spices, making it a wholesome vegan comfort food option. Perfect for cozy nights or meal prep, this Three Sisters vegetable stew is a delicious way to enjoy seasonal produce while honoring Native American culinary traditions.
Three Sisters Stew
Equipment
- Large pot
Ingredients
- 1 ¼ cups water
- 1 onion, chopped
- 1 bell pepper, chopped
- 2 garlic cloves, minced
- 2 (15 oz) cans fire roasted tomatoes, chopped
- 1 (15 oz) can pinto beans, drained and rinsed
- 1 (10 oz) bag frozen corn
- 4 cups butternut squash, peeled and chopped
- 1 (4 oz) can green chilies, chopped
- 1 tsp chili powder
- 1 tsp cumin
- 1 tsp coriander
- 1 tsp oregano
- ¼ tsp crushed red pepper
Instructions
- Place ¼ cup of the water in a large pot with the onion, bell pepper, and garlic. Cook, stirring occasionally, until the onion and peppers soften slightly, about 4-5 minutes.
- Add the remaining water and all the other ingredients. Mix well, bring to a boil, reduce heat, cover and simmer for about 35 minutes, until squash is tender
- Serve in a bowl with some hearty whole wheat bread on the side.
Notes
- Any color bell pepper can be used.
- Fresh corn may be used instead of frozen.
- Any type of hearty winter squash may be used in place of the butternut squash.
- If you'd like a bit more heat, use one or two fresh chopped jalapeños instead of the canned green chilies.