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Three Sisters Stew

A hearty, comforting stew featuring corn, beans, and squash, celebrating indigenous culinary traditions from North America.
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Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
Servings: 6 servings
Course: Main Course, Stew, Vegetarian
Cuisine: Native American
Calories: 300
Ingredients Method Notes

Ingredients
  

For the Stew
  • 2 Tablespoons Olive Oil or Avocado Oil Choose based on preference.
  • 1 large Yellow Onion, chopped
  • 2 large Carrots, chopped
  • 2 Stalks Celery, chopped
  • 4 cloves Garlic, minced
  • 1 medium Butternut Squash (about 2-3 pounds), peeled, seeded, and cut into 1-inch cubes
  • 6 cups Vegetable Broth (low sodium)
  • 1 (28-ounce) can Fire-Roasted Diced Tomatoes, undrained
  • 1 (15-ounce) can Kidney Beans, rinsed and drained
  • 1 (15-ounce) can Pinto Beans or Black Beans, rinsed and drained Pinto or black beans can be used according to preference.
  • 2 cups Frozen Corn (fire-roasted if available)
  • 1 teaspoon Smoked Paprika
  • 1 teaspoon Cumin Powder
  • 1/2 teaspoon Dried Thyme
  • 1/4 teaspoon Chili Powder Adjust according to taste.
  • 2 Bay Leaves
  • Salt and freshly ground Black Pepper to taste
For Garnish (Optional)
  • Fresh Cilantro, chopped
  • Toasted Pumpkin Seeds (Pepitas)
  • A dollop of Sour Cream or Plain Greek Yogurt (or a vegan alternative)
  • A squeeze of fresh Lime Juice

Method
 

Preparation
  1. In a large Dutch oven or heavy-bottomed pot, heat the olive oil over medium heat. Add the chopped yellow onion, carrots, and celery (this trio is known as a mirepoix). Sauté for 8-10 minutes, stirring occasionally, until the vegetables are softened and the onion is translucent.
  2. Add the minced garlic, smoked paprika, cumin, dried thyme, and chili powder to the pot. Stir constantly for about 1 minute until fragrant.
Cooking
  1. Pour in the vegetable broth and the undrained fire-roasted tomatoes. Stir in the butternut squash and bay leaves. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, until the squash is tender but retains its shape.
  2. Stir in the rinsed kidney beans, pinto beans, and frozen corn. Increase heat to medium, bringing the stew back to a gentle simmer. Cook uncovered for another 10-15 minutes to allow flavors to meld and the stew to thicken slightly.
  3. Season generously with salt and freshly ground black pepper. Allow the stew to rest off the heat for 5-10 minutes before serving.
Serving
  1. Serve piping hot in bowls, garnished with your choice of cilantro, pumpkin seeds, a dollop of yogurt, and a squeeze of lime.

Notes

This stew is great for meal prep. Store leftovers in an airtight container in the refrigerator for up to five days or freeze for up to three months. For thicker stew, simmer uncovered longer.