Three Sisters Stew, a traditional Native American dish

Here’s a recipe for Three Sisters Stew, a traditional Native American dish that celebrates the symbiotic relationship between corn, beans, and squash. This hearty and nutritious stew is naturally plant-based and perfect for a comforting meal. 🌽✨

Three Sisters Stew

Serves: 4
Prep Time: 15 minutes
Cook Time: 30 minutes

Ingredients:

• 2 tbsp olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 medium carrot, diced
• 2 cups butternut squash, peeled and cubed
• 1½ cups cooked black beans (or use canned, rinsed and drained)
• 1½ cups corn kernels (fresh or frozen)
• 1 can (14 oz) diced tomatoes, with juices
• 3 cups vegetable broth
• 1 tsp ground cumin
• ½ tsp smoked paprika
• ½ tsp chili powder (optional, for heat)
• 1 tsp dried oregano
• Salt and black pepper, to taste

For Garnish:

• Fresh cilantro or parsley, chopped
• Lime wedges
• Crushed tortilla chips (optional)

Instructions:

Step 1: Sauté Aromatics

1. Heat olive oil in a large pot over medium heat.
2. Add the diced onion and carrot, and sauté for 5 minutes until softened.
3. Stir in the minced garlic and cook for 1 minute until fragrant.

Step 2: Add Squash and Spices

1. Add the cubed butternut squash to the pot, followed by cumin, smoked paprika, chili powder (if using), oregano, salt, and black pepper.
2. Stir to coat the squash with the spices.

Step 3: Simmer the Stew

1. Pour in the diced tomatoes and vegetable broth. Bring the mixture to a boil, then reduce the heat to low and simmer for 15–20 minutes, or until the squash is tender.

Step 4: Add Beans and Corn

1. Stir in the black beans and corn kernels. Simmer for another 5 minutes to heat through. Adjust the seasoning as needed.

Step 5: Serve

1. Ladle the stew into bowls and garnish with fresh cilantro or parsley, a squeeze of lime, and crushed tortilla chips, if desired.
2. Serve warm with cornbread or a side of wild rice.

Tips & Variations:

• Add greens: Stir in spinach or kale during the last 5 minutes of cooking for extra nutrients.
• Make it smoky: Add a dash of liquid smoke or fire-roasted tomatoes for deeper flavor.
• Storage: Refrigerate leftovers in an airtight container for up to 3 days or freeze for up to 3 months.

This Three Sisters Stew honors the Native American tradition of sustainable farming and cooking, blending the natural flavors of corn, beans, and squash into a hearty and wholesome dish. 🌽✨