Three Sisters Vegetable Stew
Savor the nourishing flavors of tradition with this hearty Three Sisters Vegetable Stew, a vibrant plant-based dish inspired by Native American agricultural staples: squash, beans, and corn. Bursting with wholesome ingredients like butternut squash, black beans, and sweet corn, this comforting stew is gently spiced with cumin, smoked paprika, and oregano for a warm, earthy flavor profile. Diced tomatoes and bell peppers add a delightful pop of color and acidity, while vegetable broth ties everything together in a rich, soul-soothing base. Perfect for cozy dinners, this one-pot wonder is both vegan and gluten-free, making it a versatile option for any table. Ready in just an hour, it's a wholesome, flavorful, and easy-to-prepare meal that celebrates the bounty of the "three sisters."
Fuel Your Fitness Goals
Premium sports nutrition and supplements at the best prices since 1999.
Over 25 years of sports nutrition excellence
Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 4 garlic cloves, minced
- 4 cups vegetable broth
- 3 cups butternut squash, peeled, seeded, and cubed
- 2 cups diced tomatoes (canned, with juices)
- 1.5 cups cooked black beans, rinsed and drained
- 1.5 cups fresh or frozen corn kernels
- 1 large bell peppers (any color), diced
- 1 teaspoon 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)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 5 minutes, stirring occasionally, until translucent.
Stir in the minced garlic and cook for an additional minute until fragrant.
Pour in the vegetable broth and bring to a simmer.
Add the butternut squash and cook for 10 minutes, until it begins to soften.
Stir in the diced tomatoes, black beans, corn, and diced bell peppers.
Season the stew with ground cumin, smoked paprika, dried oregano, salt, and black pepper. Stir well to combine.
Reduce the heat to low, cover, and simmer for 20 minutes, stirring occasionally, until the vegetables are tender and the flavors have melded together.
Taste and adjust seasoning if needed. If the stew is too thick, add a bit more vegetable broth until the desired consistency is reached.
Serve hot, optionally garnished with fresh cilantro.
Nutrition Facts
Calories |
277 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.3 g | 9% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 894 mg | 39% | |
| Total Carbohydrate | 48.5 g | 18% | |
| Dietary Fiber | 10.7 g | 38% | |
| Total Sugars | 12.6 g | ||
| Protein | 10.7 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 113 mg | 9% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 1190 mg | 25% | |
*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.
