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Three Sisters Stew

  • Author: Brand New Vegan
  • 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.


Scale

Ingredients

  • 1 red onion, diced small
  • 23 cloves garlic, minced
  • 1 tsp oregano
  • 1 tsp cumin
  • 1/2 tsp garlic powder
  • 1/2 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

  1. Drain and rinse the beans and corn
  2. Dice the onion and add it to a large soup pot or dutch oven
  3. Simmer onion over med-low heat until softened
  4. Add minced garlic and stir until fragrant – about 30 sec
  5. Add diced chile and stir to combine
  6. Add diced potatoes and stir to combine – add water or broth if needed
  7. Peel squash and dice into the same sized cubes you used for the potatoes
  8. Stir squash into the stew and add the broth
  9. Add the drained corn and beans and stir
  10. Add the tomatoes and stir
  11. Add 2 cups of water and mix well
  12. Bring to a low boil, then cover and reduce heat to simmer
  13. Simmer for 30-45 min or until vegetables are tender
  14. Season with salt and pepper to taste
  15. Add a small handful of parsley or cilantro for garnish


Keywords: three sisters stew