Three Sisters Stew
For centuries corn, beans, and squash are known as the Three Sisters to Native American tribes across the west. These crops can be planted close together and each benefit the growth and yield of the others.
Servings 10 cups
Cost $1.41 per serving
Ingredients
- 1 Tablespoon canola oil
- 2 garlic cloves
- 1 medium yellow onion
- 1 medium green pepper
- 2-3 cups fresh pumpkin 1 medium butternut squash
- 1 14.5-ounce can diced tomatoes with juice
- 1 4-ounce can mild green chiles or 1-2 jalapeños
- 2 cups cooked black beans or one 15-ounce can drained
- 1 15-ounce can corn
- 2 teaspoons cumin
- 1 teaspoon oregano
- 1 teaspoon salt
- 1 teaspoon black pepper
- 2 cups low-sodium vegetable broth
- ¼ cup cilantro, chopped (optional)
Instructions
- Wash vegetables. Mince the garlic cloves. Dice the onion. Chop the green pepper. Cube the pumpkin or squash. Chop the green chiles or jalapeños. Drain the corn.
- In a large pot, heat oil. Add garlic, onion, green pepper, and squash. Saute over medium heat for 4 minutes. Stir in tomatoes, chiles, beans, corn, and seasonings. Cook for 5 minutes.
- Add broth and bring to a boil. Reduce to a simmer, cover and cook for 40 minutes. Add water or broth if the stew gets too thick.
- Serve topped with cilantro.
Nutrition
Serving: 1cup