Three sisters stew

Name: Three sisters stew
Prep time: 20 min
Cook time: 40 min
Total time: 1 h
Cuisine: American
Ingredients: 2 Tbsp Olive oil; 1.5 cup(s), chopped Uncooked onion(s); 1 large Sweet red pepper(s) chopped; 4 large clove(s) Garlic minced; 3 cup(s) Uncooked butternut squash cubed; 2.5 cup(s) Fat free reduced sodium vegetable broth; 2 cup(s) Frozen corn kernels; 1.5 cup(s) Canned pinto beans rinsed and drained; 14.5 oz No salt added diced tomatoes; 4 oz Canned diced green chiles; 2 tsp Ground cumin; 1 tsp Dried oregano; 1 tsp Kosher salt; 0.5 tsp Black pepper; 6 Tbsp Fresh parsley or cilantro, chopped (optional)

2 steps

Prep:20minCook:40min

In Native American lore, “three sisters” refers to corn, squash, and beans, which are traditionally planted together—the beans at the base of the corn stalks, which serve as “stakes” for the vines to climb up, and squash in between so its large leaves can shade the ground and keep the soil moist. Here, a simple vegan stew celebrates the trio to delicious effect.

Updated at: Thu, 17 Aug 2023 06:00:16 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories216.5 kcal (11%)

Total Fat5.9 g (8%)

Carbs37.7 g (14%)

Sugars8 g (9%)

Protein7 g (14%)

Sodium561.7 mg (28%)

Fiber7.2 g (26%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

2 Tbspolive oil

1 ½ cuponion

4 cloveGarlic

3 cupbutternut squash

Uncooked, cubed

2 ½ cupFat free reduced sodium vegetable broth

2 cupFrozen corn kernels

1 ½ cupCanned pinto beans

rinsed and drained

14.5 ozNo salt added diced tomatoes

4 ozdiced green chiles

Canned

2 tspground cumin

1 tspdried oregano

1 tspkosher salt

½ tspblack pepper

6 TbspFresh parsley

or cilantro, chopped, optional

Instructions

Step 1

Heat the oil in a Dutch oven over medium. Add the onion, bell pepper, and garlic; cook until the vegetables are softened, 7 to 8 minutes, stirring occasionally. Stir in the squash, broth, corn, beans, tomatoes, chiles, cumin, oregano, salt, and black pepper; bring to a boil over high heat. Reduce the heat to low, partially cover, and simmer until the squash is tender, 25 to 30 minutes. Garnish with parsley, if desired.

Step 2

Serving size: 1 ⅓ cups

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