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Native American Three Sisters Stew

Native American Three Sisters Stew: A Cozy Comfort Bowl

Discover the warmth of Native American Three Sisters Stew, a comforting blend of corn, beans, and squash perfect for any meal.
Prep Time 15 minutes
Cook Time 45 minutes
Resting Time 10 minutes
Total Time 1 hour 10 minutes
Servings: 6 servings
Course: Dinner
Cuisine: Native American
Calories: 230

Ingredients
  

For the Stew
  • 2 cups corn fresh, frozen, or canned
  • 2 cups cooked or canned beans drained
  • 2 cups diced squash (Butternut or other winter squashes) acorn or pumpkin can be used
  • 4 cups vegetable broth high-quality
  • 1 medium onion chopped
  • 2 cloves garlic minced
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • salt to taste
  • pepper to taste
Optional Toppings
  • fresh herbs (like cilantro or parsley) for garnish
  • avocado diced, for garnish
  • lime wedges for serving

Equipment

  • large pot

Method
 

Cooking Steps
  1. In a large pot, heat 2 tablespoons of vegetable oil over medium heat. Add 1 chopped onion and 2 minced garlic cloves, and sauté for about 5 minutes until the onion is softened and translucent.
  2. Stir in 1 teaspoon of ground cumin and 1 teaspoon of paprika into the pot, cooking for another minute until the spices release their fragrance.
  3. Add 2 cups of corn, 2 cups of cooked or canned beans (drained), and 2 cups of diced squash to the pot. Pour in 4 cups of high-quality vegetable broth, stirring everything together.
  4. Bring the stew to a rolling boil over medium-high heat, then reduce the temperature to low and cover the pot. Let it simmer for about 30 minutes, stirring occasionally.
  5. After 30 minutes, taste the stew and adjust the seasoning with salt and pepper as desired. Allow it to sit for about 10 minutes off the heat before serving.

Nutrition

Serving: 1bowlCalories: 230kcalCarbohydrates: 40gProtein: 10gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 400mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 4500IUVitamin C: 20mgCalcium: 60mgIron: 3mg

Notes

For a tastier stew, make it a day ahead. Dried beans enhance flavor and texture when pre-cooked appropriately. Use high-quality broth for the best results.

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