Three Sisters Stew

Three Sisters Stew is a traditional Native American dish that combines three main ingredients – corn, beans, and squash – which are known as the ‘Three Sisters’ in Native American agriculture.

This is vegan, gluten free and high protein recipe. Dish can be prepared in 85 minutes. Recipe requires some culinary experience (medium difficulty). Number of ingredients: 12.

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Medium

Three Sisters Stew

Cooking Method: Simmering, Stewing Cuisine: American, Native American Courses: Lunch, Main Course, Vegetarian Recipe Keys: Gluten Free High Protein Vegan

Difficulty: Intermediate Prep Time 15 min Cook Time 60 min Rest Time 10 min Total Time 1 hr 25 mins

Servings: 4 Calories: 1000

Best Season: Fall

Ingredients

Servings

• 2 cup Butternut Squash
• 1 cup Corn
• 1 cup Black Beans
• 1 medium Onion
• 2 clove Garlic
• 4 cup Vegetable Broth
• 1 teaspoon Cumin
• 1 teaspoon Chili Powder
• 1 teaspoon Salt
• 1 teaspoon Pepper
• 2 tablespoon Olive Oil
• 2 tablespoon Cilantro

Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add the onion and garlic, and sauté until softened.
3. Add the butternut squash, corn, black beans, cumin, chili powder, salt, and pepper. Stir well to combine.
4. Pour in the vegetable broth and bring to a boil.
5. Reduce heat to low, cover the pot, and simmer for 45 minutes, or until the butternut squash is tender.
6. Remove from heat and let it rest for 10 minutes.
7. Garnish with cilantro before serving.

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 250kcal

% Daily Value *

Total Fat 5g8%

Total Carbohydrate 45g15%

Sugars 8g

Protein 10g20%

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* The Percentage Daily Values are calculated from a 2,000 calorie diet. Your specific daily value may vary, depending on your individual calorie requirements.