It is said that by the time the Europeans arrived in America in the late 1400s, Native Americans had been growing what they call the "Three Sisters" for centuries. These sisters were companion plants of corn, beans, and squash, and were the dietary staple for many of the tribes across the New World.
Each plant is a nutrient-dense powerhouse, full of healthy fiber, protein, vitamins, and minerals - and when combined together can easily be made into this delicious Three Sisters Stew.
Native Americans were excellent farmers and discovered what is known today as companion planting.
Corn, beans, and squash were planted together in the same hole. The corn would grow to provide support for the beans to climb, while the beans put Nitrogen back into the soil feeding the other plants. The squash's job was to shade the soil with its large leaves, which not only
And when you combine all three into a soup pot, with a little vegetable broth, some mild green chiles, and a few
You get a delicious stew full of protein, fiber, potassium, Vitamin A, Vitamin C, Calcium, and Iron with absolutely no cholesterol and no fat.
If you wanted to add some healthy fat to this stew (and a little crunch), there is another legend that says there was a fourth sister, and that was the native Sunflower, whose seeds not only add more protein, but also vitamin E (about 75 percent in one serving), copper, thiamin, phosphorous, manganese, and selenium.
Healthy, delicious, and did I mention easy to make? No wonder Native Americans were so lean and healthy!
Let's go make some!
Three Sisters Stew
Start by draining your beans and corn and giving them a good rinse. Most canned vegetables and beans have a lot of salt - so rinsing them will remove a lot of it. I also buy the NO SALT ADDED or REDUCED SODIUM varieties whenever I can.
While the beans & corn are draining, we want to dice a medium-sized onion and add it to a large soup pot. I used
Add a splash of water or veg-broth and begin to soften the onions over med-low heat. Add a few cloves of minced garlic once they have softened and stir until the garlic becomes fragrant - about 30 seconds.
Next, we add our spices. Adding the spices now in a semi-dry pot really wakes up the flavor of the spices - compared to just tossing them in at the end. I used a little garlic powder, onion powder, oregano, and cumin. The full amounts are in the recipe box below.
Stir to combine the spices with the onions and then add a 7oz can of diced green chile. Since we're using very few spices in this stew, the addition of the green chile adds a lot of flavor. The little cans of green chiles you see in the store are generally pretty mild so no worries if you don't like heat.
Next cut 2
I also posted a full review of this chopper on my YouTube Channel. You can check that out here.
Add the potatoes to the stew and give them a stir. Anytime the pan looks like it's getting a little dry, feel free to add a little water or broth to prevent sticking.
Now we cube up our squash. I think traditionally, the pumpkin was the 3rd sister .... but in this recipe, I'm using a Butternut Squash. Any winter squash will work.
You want to cut off the neck and remove the thick skin with a vegetable peeler or knife. Then cube into the same sized pieces you used for the potatoes. Again, this makes sure everything cooks evenly. The cavity of the butternut is mostly seeds, but you could clean and peel this as well if you want.
You want your ratio of corn, squash, and beans to be about the same. In this recipe, I used about 2 cups of each.
Add the cubed squash and stir to combine, then add 2 cups of low-sodium vegetable broth. Again, I try to go as low-sodium as I can, so I can control the amount of salt at the end.
Now we dump in our drained beans and corn. I forgot to mention I used Kidney Beans, but feel free to add whatever bean you like - pinto, black, white, etc.
Stir well and then finally add a 15oz can of your favorite diced tomatoes. I like to use Organic Muir Glen whenever I can, and I like to buy the ones that are fire roasted. I think it adds a little more flavor.
Add 2 cups of water to thin, stir to combine, and then bring the whole pot to a slow boil. Cover and let it simmer for about 30-45 minutes or until the squash and potatoes are tender.
Now we can taste for seasoning and add a little fresh ground pepper and a dash of salt if needed.
I like to garnish my soups with either freshly chopped parsley or cilantro, but if you're not a cilantro fan - feel free to leave it out. You could add kale at this point if you wanted (although we're moving outside of the traditional Native American theme at this point) or even spinach.....
But it's your stew, you're the one who's going to be eating it - so make it your own.
That's it - my Three Sisters Stew. Be sure and tell me in the comments how it turned out - or tag me on Instagram so I can see all those beautiful photos.
Enjoy your weekend and we'll see you next week.
Three Sisters Stew
- Prep Time: 30 min
- Cook Time: 45 min
- Total Time: 1 hour 15 minutes
- Yield: About 8 -12 servings 1x
- Category: Soup, Stew
- Method: Stovetop
- Cuisine: Native American, Vegan
Description
Corn, beans, and squash are full of healthy fiber, protein, vitamins, and minerals - and when combined together become this delicious Three Sisters Stew.
Ingredients
- 1 red onion, diced small
- 2-3 cloves garlic, minced
- 1 tsp oregano
- 1 tsp cumin
- ½ tsp garlic powder
- ½ tsp onion powder
- 1 can diced green chiles (7 oz)
- 1 cup yukon gold potatoes, diced evenly
- 2 cups butternut squash, diced evenly
- 2 cups vegetable broth, low-sodium
- 1 can kidney beans, 15 oz, drained and rinsed
- 1 can corn, 15 oz, drained and rinsed
- 1 can diced tomatoes, 15oz, I like fire-roasted
- 2 cups of water
- salt and pepper to taste
- small handful fresh parsley or cilantro (optional)
Instructions
- Drain and rinse the beans and corn
- 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 - about 30 sec
- Add diced chile and stir to combine
- Add diced potatoes and stir to combine - 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
- Add the drained corn and beans and stir
- Add the tomatoes and stir
- Add 2 cups of water and mix well
- Bring to a low boil, then cover and reduce heat to simmer
- Simmer for 30-45 min or until vegetables are tender
- Season with salt and pepper to taste
- Add a small handful of parsley or cilantro for garnish
Notes
George Peknik
I am a 78-year-old widowed male from Chicago who now lives in Albuquerque and is slowly transitioning to veganism from a very healthy no-red meat diet. After having a delicious brunch at the Indian Pueblo Cultural Center on Thanksgiving, I have decided to start learning to cook and eat vegan. This very New Mexican Five Sisters stew was my first attempt, and I am very happy with the result. Sending gratitude to you, Chuck!
Alexis
Just have to thank you. This stew is absolutely delicious. I watched the blue zone series on Netflix and decided to look for meals that people of the blue zones eat, specifically meals that incorporated the 3 sisters. I found your recipe, and it’s been a hit with my family. My husband is not really a fan of veggies, but loves this soup!
Elizaveta
Wow! What a delicious meal!!! I absolutely loved it! And know that this dish has full nutritional profile in it and a Blue Zone Meal makes it even better. I will be making this again! Thank you for the recipe!
Jane H
I tried this today as a friend had recommended it. Great flavors and very nutritious, high in fiber and protein. I used fresh corn and added extra black beans, plus spinach at the end. Chuck, thanks for sharing this great recipe. It’ll be a good one to freeze and keep for after a day of hiking, skiing or snowshoeing! Double batched so plenty to freeze! Cheers
Ken
I made a double batch of this recipe this afternoon for my lunches this week. It is very tasty. Most definitely a keeper. Thanks for creating and posting these recipes for us.
Janet
I made a pot of this today for lunch and it was fantastic! I did make 2 modifications, though. I used russet potatoes instead of the Yukon potatoes and frozen corn instead of the canned corn. Will make this again.
Suzy
It's simmering now and smells amazing. Glad I actually read the complete intro. The method area doesn't include adding the spices after the garlic. My format doesn't allow me to see both ingredients and method. Glad I remembered them! I'm sure it's going to be wonderful on this first-snow-of-the-season day!!
Jenni
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.
Tim Parker
You are supposed to use white hominy. It is more nutritious & digestible.
Sara
My very, very picky 7 year old (who hates vegetables) loved this recipe! I'm making it again today by her request!
Hazel
Made it and really enjoyed eating it
Ann Craig
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!
MarthaLA
You also lef this out of the instruction:
Next, we add our spices. Adding the spices now in a semi-dry pot really wakes up the flavor of the spices – compared to
just tossing them in at the end. I used a little garlic powder, onion powder, oregano, and cumin.
Looks yum. I may even have the ingredients on hand and we are in the middle of a cold wave, surprisingly.
John M. Young
Use the seeds as a source of protein. Toast them and serve as a side or garnish on top.
https://oureverydaylife.com/270654-butternut-squash-seeds-nutrition.html
I'm not a vegetarian but, I do worry about them.
Debbie Ellebrecht
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.
Evelyn
I have all the ingredients for the three sisters stew. Has anyone made it in the Instant Pot? How long would you cook it? The only thing that is raw are the potatoes.
TIA.
Karen
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.
Leasa Yoshida
I followed the Three Sisters recipe exactly. It was very delicious. I will make it again. It’s my new favorite.
Susan
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!
Barbara
This is pretty good although I made a few substitutes, yellow eye beans that were already cooked gpfor kidney and chayote squash for butternut. I added in some juice leftover from canned tomatoes and added that. It’s a really flexible recipe. Thanks for posting it!
Lynn
There Sisters is one of my favorite stews/chilli dishes to make. Sometimes I whip up some cornbread or Indian fry bread for desert. Thank you for this. Looking forward to giving it a try.
Dana
This looks amazing. Can't wait to try it.