Three Sisters Stew

Three Sisters Stew

• Author: Brand New Vegan
• Prep Time: 30 min
• Cook Time: 45 min
• Total Time: 1 hour 15 minutes
• Yield: About 8 –12 servings 1x
• Category: Soup, Stew
• Method: Stovetop
• Cuisine: Native American, Vegan

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Description

Corn, beans, and squash are full of healthy fiber, protein, vitamins, and minerals – and when combined together become this delicious Three Sisters Stew.

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Ingredients

Scale

• 1 red onion, diced small
• 2–3 cloves garlic, minced
• 1 tsp oregano
• 1 tsp cumin
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1 can diced green chiles (7 oz)
• 1 cup yukon gold potatoes, diced evenly
• 2 cups butternut squash, diced evenly
• 2 cups vegetable broth, low-sodium
• 1 can kidney beans, 15 oz, drained and rinsed
• 1 can corn, 15 oz, drained and rinsed
• 1 can diced tomatoes, 15oz, I like fire-roasted
• 2 cups of water
• salt and pepper to taste
• small handful fresh parsley or cilantro (optional)

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Instructions

1. Drain and rinse the beans and corn
2. Dice the onion and add it to a large soup pot or dutch oven
3. Simmer onion over med-low heat until softened. Add cumin, oregano, onion powder, etc. (Note: Instead of onion and garlic powder, I use 1 tsp of Trader Joe’s 21 Seasoning Salute – Erin)
4. Add minced garlic and stir until fragrant – about 30 sec
5. Add diced chile and stir to combine
6. Add diced potatoes and stir to combine – add water or broth if needed
7. Peel squash and dice into the same sized cubes you used for the potatoes
8. Stir squash into the stew and add the broth
9. Add the drained corn and beans and stir
10. Add the tomatoes and stir
11. Add 2 cups of water and mix well
12. Bring to a low boil, then cover and reduce heat to simmer
13. Simmer for 30-45 min or until vegetables are tender
14. Season with salt and pepper to taste
15. Add a small handful of parsley or cilantro for garnish