Native American Three Sisters Stew
A hearty stew featuring corn, beans, and squash—traditional Native American ingredients.
15 mins
Prep Time
45 mins
Cook Time
4
Servings
Ingredients
- 1 cup dried kidney beans (or 2 cups canned)
- 2 cups corn kernels (fresh or frozen)
- 2 cups butternut squash, cubed
- 1 onion, diced
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 tbsp olive oil
- 1 tsp ground cumin
- 1 tsp smoked paprika
- Salt and pepper to taste
- Fresh cilantro or parsley for garnish
Nutrition Facts
320Calories
12gProtein
52gCarbs
8gFat
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Instructions
1
If using dried beans, soak them overnight in water. Drain and rinse before cooking. (Skip if using canned beans.)
2
Heat olive oil in a large pot over medium heat. Add diced onion and sauté until translucent, about 5 minutes.
3
Add minced garlic, cumin, and smoked paprika. Stir for 1 minute until fragrant.
4
Add soaked (or canned) beans, corn, and cubed squash to the pot. Pour in vegetable broth and stir well.
5
Bring to a boil, then reduce heat to low. Cover and simmer for 40-45 minutes, or until beans and squash are tender.
6
Season with salt and pepper to taste. Garnish with fresh cilantro or parsley before serving.
Chef's Tips
- Bean Tip: For quicker cooking, use canned beans—just rinse and add directly to the stew.
- Flavor Boost: Add a dash of chili powder or cayenne for extra heat.
- Texture: For a thicker stew, mash some of the beans and squash before serving.
- Storage: This stew tastes even better the next day. Store in the fridge for up to 3 days.
- Protein Option: Add diced chicken or turkey for a meatier version.
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