Three Sisters Harvest Stew
Celebrate the bounty of the season with this hearty and flavorful Three Sisters Harvest Stew, a vibrant vegan recipe inspired by Indigenous agricultural traditions. Featuring a nourishing trio of butternut squash, zucchini, and sweet corn—symbolizing the “three sisters” of companion planting—this one-pot meal is packed with protein-rich black beans and infused with smoky paprika, earthy cumin, and fragrant oregano for a delightful depth of flavor. With a base of rich vegetable broth and juicy diced tomatoes, this stew comes together in just an hour and serves six, making it the perfect choice for a cozy family dinner or meal prep. Garnish with fresh cilantro for a burst of brightness, and serve warm for a comforting, plant-based dish that’s as nutritious as it is satisfying.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 3 minced garlic cloves
- 3 cups, peeled and cubed butternut squash
- 1 medium, diced zucchini
- 1.5 cups fresh or frozen corn kernels
- 1.5 cups, rinsed and drained cooked black beans
- 4 cups vegetable broth
- 1 14-ounce can, with juices diced tomatoes
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 teaspoon (adjust to taste) salt
- 0.5 teaspoon black pepper
- 0.25 cup, chopped (optional for garnish) fresh cilantro
Instructions
Heat the olive oil in a large, heavy-bottomed pot over medium heat.
Add the diced onion and sauté for 4–5 minutes, until softened and translucent.
Stir in the minced garlic and cook for 1 minute, until fragrant.
Add the butternut squash cubes and cook for 5 minutes, stirring occasionally.
Stir in the zucchini, corn kernels, and black beans.
Pour in the vegetable broth and diced tomatoes with their juices, stirring to combine.
Add the ground cumin, smoked paprika, dried oregano, salt, and black pepper. Mix well.
Bring the stew to a gentle boil, then reduce the heat to low. Cover and simmer for 20–25 minutes, or until the butternut squash is tender.
Taste the stew and adjust seasonings as needed. If desired, add more salt or spices for extra flavor.
Ladle the stew into bowls and garnish with freshly chopped cilantro, if using.
Serve warm and enjoy this hearty and healthful Three Sisters Harvest Stew!
Nutrition Facts
Calories |
292 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.0 g | 9% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 711 mg | 31% | |
| Total Carbohydrate | 51.1 g | 19% | |
| Dietary Fiber | 13.5 g | 48% | |
| Total Sugars | 11.5 g | ||
| Protein | 11.5 g | 23% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 113 mg | 9% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 1241 mg | 26% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
