Three Sisters Stew

 

In Native American mythology, squash, corn, and beans are known as the “three sisters.” This hearty harvest stew is perfect for fall. It combines warming spices like cinnamon and chili powder with pinto beans, seasonal butternut squash, and corn for a satisfying, fiber rich dinner. Leftovers heat up nicely for an easy hot lunch.

Three Sisters Stew

Ingredients
  

  • 2 cups of pinto beans drained and rinsed
  • 2-3 cups vegetable or chicken stock or water
  • 2 teaspoons ground cumin
  • 1 tablespoon olive oil or ghee
  • 1 medium onion chopped
  • 2 teaspoons sea salt
  • 3 cloves garlic minced
  • 2 teaspoons dry oregano
  • ½ teaspoon cinnamon
  • 1 teaspoon chili powder
  • 2-3 cups butternut squash peeled and cut into 1-inch chunks
  • 1 can 14-ounce of diced tomatoes
  • cups fresh or frozen corn kernels
  • ½ cup grated cheese optional garnish

Instructions
 

  • Heat a 4-quart pot, add oil. Add onion, salt and garlic; sauté until onion is soft (5 minutes).
  • Add cumin, oregano, cinnamon and chili powder and cook for about 30 seconds.
  • Add 1-2 cups of stock or water.
  • Add squash and tomatoes, bring to a simmer and cook until the squash is soft (about 20 minutes).
  • Add beans and corn; simmer until corn is tender.
  • Add remaining stock or water to desired thickness.
  • Serve with a chunk of whole grain bread or over a bed of brown rice.
  • Top with a sprinkle of grated cheese if desired.
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