Description
A hearty, nourishing Native American inspired Three Sisters Stew made with squash, corn, and beans the traditional trio grown together to support and sustain one another. Comforting, earthy, and packed with wholesome flavor.
Ingredients
1 tbsp olive oil
1 onion, diced
3 garlic cloves, minced
2 cups butternut squash, cubed
1 red bell pepper, diced
1 can (15 oz) black beans, drained and rinsed
1 can (15 oz) kidney beans, drained and rinsed
1 1/2 cups corn (fresh or frozen)
1 can (14 oz) diced tomatoes
4 cups vegetable broth
1 tsp smoked paprika
1 tsp cumin
1/2 tsp dried oregano
1/2 tsp salt
1/4 tsp black pepper
Fresh cilantro or green onions for serving (optional)
Instructions
1. Heat olive oil in a large pot over medium heat.
2. Add onions and sauté until softened.
3. Stir in garlic, squash, and bell pepper; cook for 5 minutes.
4. Add black beans, kidney beans, corn, and diced tomatoes.
5. Pour in vegetable broth and stir in paprika, cumin, oregano, salt, and pepper.
6. Bring to a simmer, cover, and cook 20–25 minutes until squash is tender.
7. Taste and adjust seasoning if needed.
8. Serve warm topped with cilantro or green onions.
Notes
The traditional ‘Three Sisters’ represent beans, corn, and squash grown together.
Add cooked wild rice or quinoa for an even heartier stew.
For extra richness, stir in a splash of coconut milk near the end.
Freezes well for up to 3 months.
- Prep Time: 15 mins
- Cook Time: 30 mins
- Category: Soup
- Method: Stovetop
- Cuisine: Native American Inspired
Nutrition
- Serving Size: 1 bowl
- Calories: 260
- Sugar: 7g
- Sodium: 520mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 44g
- Fiber: 10g
- Protein: 10g
- Cholesterol: 0mg
Keywords: Three Sisters Stew, Native American stew, squash corn beans, hearty vegan stew