Three Sisters Vegetable Stew

Savor the nourishing flavors of tradition with this hearty Three Sisters Vegetable Stew, a vibrant plant-based dish inspired by Native American agricultural staples: squash, beans, and corn. Bursting with wholesome ingredients like butternut squash, black beans, and sweet corn, this comforting stew is gently spiced with cumin, smoked paprika, and oregano for a warm, earthy flavor profile. Diced tomatoes and bell peppers add a delightful pop of color and acidity, while vegetable broth ties everything together in a rich, soul-soothing base. Perfect for cozy dinners, this one-pot wonder is both vegan and gluten-free, making it a versatile option for any table. Ready in just an hour, it's a wholesome, flavorful, and easy-to-prepare meal that celebrates the bounty of the "three sisters."

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, diced
• 4 garlic cloves, minced
• 4 cups vegetable broth
• 3 cups butternut squash, peeled, seeded, and cubed
• 2 cups diced tomatoes (canned, with juices)
• 1.5 cups cooked black beans, rinsed and drained
• 1.5 cups fresh or frozen corn kernels
• 1 large bell peppers (any color), diced
• 1 teaspoon 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)

Directions

Step 1

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

Step 2

Add the diced onion and sauté for 5 minutes, stirring occasionally, until translucent.

Step 3

Stir in the minced garlic and cook for an additional minute until fragrant.

Step 4

Pour in the vegetable broth and bring to a simmer.

Step 5

Add the butternut squash and cook for 10 minutes, until it begins to soften.

Step 6

Stir in the diced tomatoes, black beans, corn, and diced bell peppers.

Step 7

Season the stew with ground cumin, smoked paprika, dried oregano, salt, and black pepper. Stir well to combine.

Step 8

Reduce the heat to low, cover, and simmer for 20 minutes, stirring occasionally, until the vegetables are tender and the flavors have melded together.

Step 9

Taste and adjust seasoning if needed. If the stew is too thick, add a bit more vegetable broth until the desired consistency is reached.

Step 10

Serve hot, optionally garnished with fresh cilantro.

Nutrition Facts

Serving size	3067.3 grams (3067.3g)

Amount per serving	% Daily Value*
Calories	1673

Total Fat 44.00g	56%
Saturated Fat 7.10g	36%
Polyunsaturated Fat 5.50g
Cholesterol 0mg	0%
Sodium 5564mg	242%
Total Carbohydrate 288.70g	105%
Dietary Fiber 74.20g	265%
Total Sugars 72.50g
Protein 64.10g	128%

Vitamin D 0IU	0%
Calcium 675mg	52%
Iron 23mg	128%
Potassium 6962mg	148%

*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: 21.9%

Protein: 14.2%

Carbs: 63.9%