Native American Three Sisters Stew Recipe You’ll Love!
A hearty and nutritious stew made with the traditional Native American ingredients known as the Three Sisters: corn, beans, and squash.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Category: Main Dish
- Method: Stovetop
- Cuisine: Native American
- Diet: Vegan
Ingredients
Scale
- 2 cups corn (fresh or frozen)
- 2 cups beans (black or pinto)
- 2 cups squash (zucchini or butternut)
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon cumin
- 1 teaspoon chili powder
- Salt and pepper to taste
- Fresh cilantro for garnish
Instructions
- In a large pot, sauté the chopped onion and minced garlic until translucent.
- Add the corn, beans, and squash to the pot.
- Pour in the vegetable broth and stir in the cumin and chili powder.
- Bring the mixture to a boil, then reduce heat and let it simmer for 30 minutes.
- Season with salt and pepper to taste.
- Serve hot, garnished with fresh cilantro.
Notes
- This stew can be made ahead of time and stored in the refrigerator for up to 3 days.
- Feel free to add other vegetables like bell peppers or tomatoes for extra flavor.
- For a spicier version, add diced jalapeños or cayenne pepper.
Nutrition
- Serving Size: 1 cup
- Calories: 250
- Sugar: 5g
- Sodium: 300mg
- Fat: 3g
- Saturated Fat: 0g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg