Three Sisters Stew
Embrace the heartwarming flavors of tradition with this savory Three Sisters Stew, a nutrient-packed, plant-based dish inspired by Native American culinary heritage. Featuring a vibrant trio of butternut squash, black beans, and corn—known as "the three sisters" for their complementary growing relationship—this hearty stew comes alive with smoky paprika, earthy cumin, and fire-roasted tomatoes for a depth of flavor that is both comforting and bold. Simmered to perfection in a rich vegetable broth, this naturally vegan and gluten-free recipe is an ideal choice for a cozy weeknight meal or as a wholesome addition to your next gathering. Ready in just an hour, this one-pot wonder is as simple to prepare as it is satisfying. Serve with a sprinkle of fresh cilantro and a squeeze of lime for a zesty finish that will delight your taste buds!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion
- 3 cloves garlic cloves
- 3 cups diced butternut squash
- 1.5 cups cooked or canned kidney beans (drained and rinsed)
- 1.5 cups cooked or canned black beans (drained and rinsed)
- 1.5 cups frozen or fresh corn kernels
- 1 14.5-ounce can fire-roasted diced tomatoes
- 4 cups vegetable broth
- 2 teaspoons ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh cilantro (optional, for garnish)
- 1 whole lime wedges (optional, for serving)
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Finely chop the onion and mince the garlic. Add the onion to the pot and sauté for 3-5 minutes until softened and translucent. Add the minced garlic and cook for an additional 1 minute until fragrant.
Add the diced butternut squash to the pot and stir well. Cook for 5 minutes to slightly soften the squash.
Add the kidney beans, black beans, corn kernels, diced tomatoes (with their juices), and vegetable broth to the pot. Stir to combine.
Sprinkle in the ground cumin, smoked paprika, dried oregano, salt, and black pepper. Stir well to evenly distribute the seasonings.
Bring the stew to a gentle boil, then reduce the heat to low. Cover and let it simmer for 25-30 minutes, stirring occasionally, until the butternut squash is tender and the flavors have melded together.
Taste the stew and adjust the seasoning, adding more salt or spices if desired.
Serve hot, garnished with fresh cilantro if desired and accompanied by lime wedges for a bright, zesty finish.
Nutrition Facts
Calories |
322 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.2 g | 9% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 951 mg | 41% | |
| Total Carbohydrate | 57.5 g | 21% | |
| Dietary Fiber | 12.8 g | 46% | |
| Total Sugars | 9.8 g | ||
| Protein | 13.3 g | 27% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 137 mg | 11% | |
| Iron | 4.6 mg | 26% | |
| Potassium | 1340 mg | 29% | |
*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.
