Go Back
+ servings
Native American Three Sisters Stew

Warm Up with Native American Three Sisters Stew Today

Experience the comforting warmth of Native American Three Sisters Stew, a delicious vegan dish celebrating seasonal produce.
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 4 bowls
Course: DINNER
Cuisine: Native American
Calories: 320

Ingredients
  

For the Stew
  • 2 cups corn fresh, frozen, or canned
  • 1 can beans or soaked dried beans
  • 1 medium squash Butternut or similar
  • 4 cups vegetable broth homemade is best
  • 1 teaspoon cumin adjust spice level to taste
  • 1 teaspoon salt to taste
  • 1/2 teaspoon pepper to taste
  • 3 cloves garlic chopped fresh preferred
  • 1 medium onion chopped
  • 2 tablespoons olive oil or any neutral oil
For Garnish
  • 1/4 cup fresh herbs parsley or cilantro

Equipment

  • Large pot

Method
 

How to Make Native American Three Sisters Stew
  1. Prepare Ingredients: Start by chopping the garlic, onion, and squash into bite-sized pieces. If using dried beans, soak them overnight for best texture!
  2. Sauté Aromatics: Heat olive oil in a large pot over medium heat. Add chopped onion and garlic, sauté until translucent and fragrant (about 3-5 minutes).
  3. Cook Squash: Stir in diced squash, cumin, salt, and pepper. Cook until squash begins to soften, around 5-7 minutes.
  4. Combine Ingredients: Add corn, beans, and vegetable broth. Stir gently and bring to a simmer.
  5. Simmer Stew: Cover pot and cook for 30-40 minutes, stirring occasionally until all ingredients are tender.
  6. Taste & Adjust: Taste the stew and adjust spices or seasoning as desired.
  7. Serve: Ladle stew into bowls, garnishing with fresh herbs or a drizzle of olive oil.

Nutrition

Serving: 1bowlCalories: 320kcalCarbohydrates: 45gProtein: 12gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 3gMonounsaturated Fat: 6gSodium: 600mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 900IUVitamin C: 20mgCalcium: 80mgIron: 3mg

Notes

For added brightness, consider a squeeze of fresh lime when serving.

Tried this recipe?

Let us know how it was!