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Three Sisters Stew Recipe

Looking for an easy Three Sisters Stew recipe? Learn how to make Three Sisters Stew using healthy ingredients.


Submitted by maggaroniandcheese

Makes 8 servings



A plant based Thanksgiving favorite of mine. It's filling and delicious and also great for you. It's based on a Native American legend of the three sisters (hence the name). The corn, the beans, and the squash are the three sisters. It s good by itself or with traditional Thanksgiving side dishes. If you can, try to use fresh, organic ingredients. Not only do they taste better but they're better for you. The only caned ingredient should be the tomatoes and if you choose to do so you can substitute 2-3 fresh tomatoes in place of 1 can of tomatoes.

Recipe Ingredients for Three Sisters Stew

6 cup, cubes Squash, Winter, Butternut
2 tbsp Extra Virgin Olive Oil
1 medium (2-1/2" dia) Onions
4 clove Garlic
1 medium raw Bell Pepper Green
1 cup Tomatoes Plum Diced
2 cup Beans, Black, Mature Seeds
2 cup Corn, Sweet, Yellow
1 cup Vegetable Stock
6 tbsp Green Chiles
2 serving Ground Cumin
1 tablespoon Oregano
1 tsp Sea Salt
1 dash Pepper, Black
1 serving, raw Cilantro

Recipe Directions for Three Sisters Stew

  1. Preheat oven to 375

  2. While oven is preheating, clean the squash and cut the stem off, then cut it in half lengthwise. You'll want to make some slices in the flesh so it doesn't explode in the oven.

  3. Put the squash in a glass or metal baking pan along with about 1" of water

  4. Once oven is preheated to 375 place squash on middle rack in oven. Cook for about 45 minutes, check after 20 to see if it's cooking fast or slow. Personally, I think it tastes better on the well done side but it's up to you

  5. While squash is baking clean and slice your other vegetables so you'll be prepared to add everything into the pot. You'll want bite size pieces of everything and the garlic should be minced really fine

  6. Once squash is done baking take it out of the oven and set aside to cool a bit

  7. Heat the olive oil in a large soup pot or crock pot

  8. Add the onion into the pot and saute until it is translucent

  9. Add Garlic and saute with onion

  10. Remove squash from peel and cut into 1" pieces. Add to pot along with remaining ingredients except the cilantro.

  11. Simmer until the veggies are soft, about 20 minutes.

  12. If you can, let the soup simmer for about 2 hours before you serve it. Add the cilantro in just before you serve.

  13. The stew should be thick. It is stew, not soup.

  14. Enjoy

Categories

Vegetables, Main Dish, Soup, Thanksgiving, Simmer, Slow Cook, Vegetarian

Nutrition Facts
Serving Size 350.8g
Amount Per Serving
Calories
204
Calories from Fat
40
% Daily Value*
Total Fat
4.4g
7%
Saturated Fat
0.9g
5%
Trans Fat
0.0g
Sodium
412mg
17%
Potassium
772mg
22%
Total Carbohydrates
39.0g
13%
Dietary Fiber
5.9g
24%
Sugars
6.4g
Protein
7.2g
Vitamin A 358% Vitamin C 81%
Calcium 10% Iron 14%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
88% confidence
A
  Good points
  • Low in saturated fat
  • High in dietary fiber
  • High in magnesium
  • High in potassium
  • Very high in vitamin A
  • Very high in vitamin C
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