Native American Three Sisters Stew

November 15, 2022

by Sammi Lowe
Native American Three Sisters Stew
Three sisters stew prepared by the SHFB Nutrition Team

Prep Time: 30 minutes

Cook Time: 45 minutes

Total Time: 75 minutes

Author: Alex Navarro

Skill Level: Easy/Medium

Keyword: stew, soup

Cuisine: American

Ingredients

Three Sisters Stew

  • 2 Tbsp cooking oil
  • 1 red onion, diced small
  • 2-3 garlic cloves, minced
  • 1 tsp oregano
  • 1 tsp cumin
  • 1/2 tsp garlic power
  • 1/2 tsp onion powder
  • 1 can diced green chilies (7oz)
  • 2 potatoes, diced into small cubes
  • 2 cups butternut squash, diced into small cubes
  • 2 cups vegetable broth
  • 1 can kidney beans (15oz), drained
  • 1 can corn (15oz), drained
  • 1 can fire-roasted diced tomatoes, (15oz)
  • Salt and pepper to taste
  • Fresh parsley or cilantro (optional), chopped

Three Sisters Stew is a hearty Native American dish made from beans, corn and winter squash, known collectively as the “three sisters”. Developed through Indigenous farming, these three crops are planted together so each plant can support and nourish each other and thrive as they grow. This stew is pure delicious comfort food and makes a perfect vegetarian main dish for Thanksgiving too!

How to Make How to Cook Three Sisters Stew

Directions

  1. In a large soup pot, heat oil over medium-low heat and add onions until soft and translucent.
  2. Add minced garlic and stir until fragrant, about 30 seconds.
  3. Add in all the remaining ingredients except salt, pepper and cilantro. You will add those later once stew simmers.
  4. Stir ingredients together and bring to a boil. Cover and reduce heat to a low simmer for 30-45 minutes or until potatoes and squash are tender.
  5. Season with salt and pepper to taste.
  6. Add a small handful of parsley or cilantro for garnish.

Tips:
If time allows, let stew sit for 1-2 hours and reheat before serving. Stew should be thick, but you can add in more broth or water as needed.
Recipe adapted from: brandnewvegan.com