Three Sisters Stew

Embrace the heartwarming flavors of tradition with this savory Three Sisters Stew, a nutrient-packed, plant-based dish inspired by Native American culinary heritage. Featuring a vibrant trio of butternut squash, black beans, and corn—known as "the three sisters" for their complementary growing relationship—this hearty stew comes alive with smoky paprika, earthy cumin, and fire-roasted tomatoes for a depth of flavor that is both comforting and bold. Simmered to perfection in a rich vegetable broth, this naturally vegan and gluten-free recipe is an ideal choice for a cozy weeknight meal or as a wholesome addition to your next gathering. Ready in just an hour, this one-pot wonder is as simple to prepare as it is satisfying. Serve with a sprinkle of fresh cilantro and a squeeze of lime for a zesty finish that will delight your taste buds!

Nutriscore Rating: 83/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion
• 3 cloves garlic cloves
• 3 cups diced butternut squash
• 1.5 cups cooked or canned kidney beans (drained and rinsed)
• 1.5 cups cooked or canned black beans (drained and rinsed)
• 1.5 cups frozen or fresh corn kernels
• 1 14.5-ounce can fire-roasted diced tomatoes
• 4 cups vegetable broth
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh cilantro (optional, for garnish)
• 1 whole lime wedges (optional, for serving)

Directions

Step 1

Heat the olive oil in a large pot or Dutch oven over medium heat.

Step 2

Finely chop the onion and mince the garlic. Add the onion to the pot and sauté for 3-5 minutes until softened and translucent. Add the minced garlic and cook for an additional 1 minute until fragrant.

Step 3

Add the diced butternut squash to the pot and stir well. Cook for 5 minutes to slightly soften the squash.

Step 4

Add the kidney beans, black beans, corn kernels, diced tomatoes (with their juices), and vegetable broth to the pot. Stir to combine.

Step 5

Sprinkle in the ground cumin, smoked paprika, dried oregano, salt, and black pepper. Stir well to evenly distribute the seasonings.

Step 6

Bring the stew to a gentle boil, then reduce the heat to low. Cover and let it simmer for 25-30 minutes, stirring occasionally, until the butternut squash is tender and the flavors have melded together.

Step 7

Taste the stew and adjust the seasoning, adding more salt or spices if desired.

Step 8

Serve hot, garnished with fresh cilantro if desired and accompanied by lime wedges for a bright, zesty finish.

Nutrition Facts

Serving size	3295.5 grams (3295.5g)

Amount per serving	% Daily Value*
Calories	2091

Total Fat 44.60g	57%
Saturated Fat 7.30g	37%
Polyunsaturated Fat 5.50g
Cholesterol 0mg	0%
Sodium 6729mg	293%
Total Carbohydrate 367.30g	134%
Dietary Fiber 86.90g	310%
Total Sugars 68.50g
Protein 88.50g	177%

Vitamin D 0IU	0%
Calcium 1017mg	78%
Iron 34mg	187%
Potassium 8369mg	178%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 18.0%

Protein: 15.9%

Carbs: 66.0%