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Native American Three Sisters Stew

Delicious Native American Three Sisters Stew for Cozy Nights

Enjoy the comforting, nutritious Native American Three Sisters Stew, featuring corn, beans, and squash for a hearty, soulful meal.
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Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Native American
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Stew Base
  • 2 cups Corn Can substitute with frozen corn if fresh is unavailable.
  • 2 cups Diced squash Butternut or other winter varieties preferred.
  • 2 cups Beans Drained canned beans or soaked dried beans.
  • 4 cups Vegetable broth Ensure it's low-sodium for better control over seasoning.
For the Aromatics
  • 1 medium Onion Chopped, yellow or sweet works best.
  • 3 cloves Garlic Minced fresh garlic is recommended.
For Seasoning
  • 1 teaspoon Cumin Adjust spices to taste.
  • 1 teaspoon Paprika Adjust spices to taste.
  • 2 tablespoons Olive oil Can be replaced with coconut oil.

Equipment

  • large pot

Method
 

Step-by-Step Instructions
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add 1 chopped onion and 3 minced garlic cloves, sautéing for about 5 minutes until the onion is translucent and fragrant.
  2. Once the aromatics are soft, stir in 2 cups of diced squash and 1 cup of corn. Continue to cook for another 5 minutes.
  3. Incorporate 2 cups of drained canned beans and 4 cups of low-sodium vegetable broth. Bring to a boil, then reduce to a simmer and cover for about 5 minutes.
  4. Add in your favorite spices, such as 1 teaspoon of cumin and 1 teaspoon of paprika. Cover and let simmer for 20-30 minutes.
  5. If you prefer a thinner consistency, gradually add more water or broth until desired thickness is achieved.
  6. Ladle the stew into bowls and enjoy hot, garnishing with fresh herbs if desired.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 45gProtein: 10gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gSodium: 300mgPotassium: 550mgFiber: 10gSugar: 4gVitamin A: 1200IUVitamin C: 35mgCalcium: 40mgIron: 2mg

Notes

Serve with crusty bread or over a bed of rice for added comfort. This stew tastes even better the next day.

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