three sisters stew

Corn, beans, and squash are full of healthy fiber, protein, vitamins, and minerals - and when combined together become this delicious Three Sisters Stew.

Three Sisters Stew

red onion, diced small

garlic,

tsp oregano

tsp cumin

tsp garlic powder

onion powder

diced green chiles (7 oz)

cup yukon gold potatoes, diced evenly

butternut squash, diced evenly

vegetable broth, low-sodium

kidney beans, 15 oz, drained and rinsed

corn, 15 oz, drained and rinsed

water

salt and pepper

parsley

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 &#8211; about 30 sec

Add diced potatoes and stir to combine &#8211; 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

Bring to a low boil, then cover and reduce heat to simmer

Simmer for 30-45 min or until vegetables are tender

Add a small handful of parsley or cilantro for garnish

Delicious even without tomatoes. Thought I had a can, but no. Which I discovered after I had already started. I might add tomatoes tomorrow. Or maybe not. But I had two bowls and loved it!

I really love this soup! 
And by the way it’s not a legend to plant all three 
together. My dad did this for as long as I can remember. 
I guess Native Americans were good at science too.

This is delicious!  I put a splash of lime juice at the end, as I do not use salt, and this gives it a boost.

The Elk Rapids Historical Museum in Michigan hosts Elementary school students for programs associated with their curriculum. Last Friday we had the Third Graders for an exploration of the local Odawa/ Anishinabe 
Native  Americans.. One station was food tasting! Next year we will include Three Sisters Stew ... with the seasonings, lime juice and toasted sunflower seeds as suggested!

My very, very picky 7 year old (who hates vegetables)  loved this recipe! I'm making it again today by her request!

You are supposed to use white hominy.  It is more nutritious &amp; digestible.

This was so good! I omitted the chopped onion (because I hate onion), used pinto beans and doubled the beans. I cooked it in the Instant Pot on manual for ten minutes. I didn't even sautee anything. Then I let the pressure come down naturally for ten minutes before quick releasing the rest of the pressure. Very very good. Looking forward to leftovers for lunch tomorrow.

https://www.youtube.com/watch?v=xVXKLkWiJmk

Here's my review of the Fullstar 7 in 1 Chopper Pro I bought this week.  This is not a paid endorsement by Fullstar, but rather me simply reviewing a product I had seen in various YouTube Videos and Facebook Groups that I wanted to try out.  

I love the fact it's so compact and will save me a ton of counter space.  I also like that it comes with a container to catch your food and a Kevlar Glove to prevent accidents.  

Please note that these blades are razor sharp and will cut you if you are not careful.   Always -  always -  always  -  use the food guard whenever you can and wear the glove.   

Here is my Amazon Affiliate Link if you are interested.  Please note that this IS an affiliate link and I will make a small commission if you buy one, at no extra cost to you.  

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Fullstar 7 in 1 Chopper Pro Review

This three sisters stew recipe enriches a trio of Native vegetables—corn, beans, and squash—with nutty blackened garlic.

garlic cloves, peeled

sunflower oil

yellow onion, finely chopped

green bell pepper, seeded and finely chopped (about ½ cup)

zucchini,

dark red kidney beans, drained

pinto beans, drained

corn kernels

1½ Tbsp. mild New Mexico red chile powder

kosher salt

¼ tsp. black pepper

oregano

thyme

Preheat a medium cast-iron skillet over high heat until it is hot but not smoking. Add the garlic and cook, stirring occasionally, until the garlic blackens evenly on all sides, 15–20 minutes. (It’s okay if some of the original color is still visible.) Transfer the blackened garlic to a small bowl and cool for 5 minutes, then transfer to a food processor and pulse, scraping down the sides as needed, until a rough paste forms. Transfer to a container, cover, and refrigerate until ready to use. (The blackened garlic will keep in the fridge for 3 days. To extend its life, add enough sunflower or olive oil to cover the garlic, and it will keep in the fridge for one week.)

In a large pot set over medium-high heat, cook the sunflower oil until it is hot but not smoking. Add the onions and cook, stirring occasionally, until translucent, about 3 minutes. Add the bell pepper and cook, stirring occasionally, until slightly softened, about 3 minutes. Add the zucchini and cook, stirring occasionally, until they begin to brown, about 3 minutes. Stir in 2 teaspoons of the blackened garlic and the tomatoes and cook, stirring continuously, until aromatic, about 2 minutes. Stir in the kidney beans, pinto beans, corn, chile powder, salt, black pepper, oregano, thyme, and 4 cups of water. Turn the heat to high and bring to a boil, then turn the heat to medium-low and simmer, stirring occasionally, until the liquid has reduced by about half, about 25 minutes.

Transfer to serving bowls and serve hot.

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&#x27;s ready in under 30 minutes.

Three Sisters Stew Recipe

olive oil

onion medium (chopped)

garlic

cumin

chili powder

fine sea salt

black pepper

red pepper flakes (optional)

squash

bell pepper medium (chopped)

zucchini (chopped (about 2 cups))

tomatoes,

pinto beans, drained and rinsed

kidney

water (or vegetable broth)

cilantro

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.

This was so so yummy! And leftovers held up great. I used a cinderella pumpkin and frozen fire roasted corn (I didn't see where to add corn in the recipe so I added it last before the simmer).

https://content.jwplatform.com/videos/v0BQ4oiH.mp4

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.

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Three Sisters Stew Recipe

Top 3 three sisters stew recipes from across the web

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Three Sisters Stew

Three Sisters Stew

Three Sisters Stew Recipe

The most viewed three sisters stew recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine