Three Sisters Stew Recipe

Introduction

Three Sisters Stew is a hearty and nourishing dish inspired by the traditional Native American trio of corn, beans, and squash. This comforting stew combines vegetables and spices for a flavorful, filling meal perfect for any season.

Ingredients

• 1 medium yellow onion, finely diced
• 2 tablespoons minced garlic
• 2 cans (14.5 oz each) petite diced tomatoes
• 2 cups reduced-sodium vegetable broth
• 2 cups water
• 16 oz red-skinned potatoes, unpeeled and cubed
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (15 oz) black-eyed peas, drained and rinsed
• 1 can (15 oz) corn, drained
• 1 package (9 oz) frozen cubed butternut squash
• ¼ teaspoon baking soda (optional)
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 2 ½ teaspoons cumin (adjust to taste)
• 1 teaspoon chili powder (adjust to taste)
• ⅜ teaspoon smoked paprika (adjust to taste)
• ½ to 1 ¼ teaspoons sea salt (adjust to taste)
• ⅛ teaspoon black pepper
• 1 bay leaf
• Flatbread, for serving

Instructions

1. Step 1: Combine all the spice and herb ingredients in a small bowl, mix well, and set aside.
2. Step 2: In a large stockpot, sauté the diced onions over medium heat until they begin to soften, about 7 to 9 minutes. Add a tablespoon of vegetable broth or water if the onions start to stick or to prevent burning.
3. Step 3: Add the minced garlic to the pot and stir constantly for one minute until fragrant.
4. Step 4: Add the diced tomatoes, vegetable broth, water, potatoes, kidney beans, black-eyed peas, corn, bay leaf, and the spice mixture. Bring the mixture to a boil.
5. Step 5: Stir in the baking soda (if using), then reduce the heat to a simmer. Let it simmer for 10 minutes.
6. Step 6: Add the frozen butternut squash cubes and continue simmering for 15 to 20 minutes, or until the potatoes and squash are tender. Stir occasionally.
7. Step 7: Remove the stew from heat and let it sit for 5 minutes to allow the flavors to meld. Discard the bay leaf before serving.
8. Step 8: Serve the stew warm with flatbread and enjoy.

Tips & Variations

• For a richer flavor, use homemade vegetable broth instead of store-bought.
• Adjust the spice levels to your preference by adding more or less chili powder and cumin.
• Swap the butternut squash for sweet potatoes if desired.
• Add fresh herbs like cilantro or parsley just before serving for a fresh note.
• If you prefer a thicker stew, mash a few potatoes or beans into the pot before serving.

Storage

Store leftover stew in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop over low heat or in the microwave until warmed through. This stew also freezes well for up to 3 months; thaw overnight in the refrigerator before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I make this stew vegan?

Yes, this recipe is naturally vegan as it uses vegetable broth and plant-based ingredients only.

What can I substitute for baking soda?

The baking soda helps soften the beans and vegetables faster but is optional. You can leave it out without significantly affecting the stew.

Three Sisters Stew Recipe

Print Recipe

★★★★★

5 from 113 reviews

Three Sisters Stew is a hearty and nutritious vegetarian stew combining the classic trio of corn, beans, and squash along with potatoes and a rich blend of spices. This warming dish features tender red-skinned potatoes, black-eyed peas, kidney beans, and butternut squash simmered in a tomato and vegetable broth base, enhanced with cumin, chili powder, and smoked paprika. Perfect served with flatbread, this stew is a comforting and wholesome meal suitable for a variety of diets.

• Author: Lila
• Prep Time: 15 minutes
• Cook Time: 40 minutes
• Total Time: 55 minutes
• Yield: 6 servings 1x
• Category: Main Course
• Method: Stovetop
• Cuisine: American, Native American-inspired
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

Base Ingredients:

• 1 medium yellow onion, finely diced
• 2 Tablespoons minced garlic
• 2 (14.5 oz.) cans petite diced tomatoes
• 2 cups reduced-sodium vegetable broth
• 2 cups water
• 16 oz. red skinned potatoes, unpeeled, cubed
• 1 (15 oz.) can kidney beans, drained and rinsed
• 1 (15 oz.) can black-eyed peas, drained and rinsed
• 1 (15 oz.) can corn, drained
• 1 (9 oz.) package frozen cubed butternut squash
• ¼ teaspoon baking soda (optional)

Spice/Herb Ingredients:

• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 2 ½ teaspoons cumin (adjust to taste)
• 1 teaspoon regular chili powder (adjust to taste)
• ¼ + 1/8 teaspoon smoked paprika (adjust to taste)
• ½ to 1 ¼ teaspoons sea salt (adjust to taste)
• 1/8 teaspoon black pepper
• 1 bay leaf

Serving Ideas:

• Flatbread

Instructions

1. Mix Spices: In a small bowl, combine onion powder, garlic powder, cumin, chili powder, smoked paprika, sea salt, and black pepper. Mix well and set aside.
2. Sauté Onions: In a large stock pot over medium heat, add diced onions and sauté until they begin to soften, about 7 to 9 minutes. Add a tablespoon of vegetable broth or water if onions start to stick or to prevent burning.
3. Add Garlic: Stir in the minced garlic and cook continuously for 1 minute to release the aroma.
4. Add Base Ingredients and Spices: Add the diced tomatoes, vegetable broth, water, cubed potatoes, kidney beans, black-eyed peas, corn, and the spice mixture to the pot. Bring the stew to a boil.
5. Add Baking Soda and Simmer: Stir in the baking soda (if using) which helps tenderize the beans and reduce acidity. Lower the heat to a simmer and cook for 10 minutes.
6. Add Butternut Squash and Continue Simmering: Add the frozen cubed butternut squash, continue to simmer for an additional 15 to 20 minutes or until potatoes and squash are tender, stirring occasionally.
7. Rest and Serve: Remove from heat and let the stew sit for 5 minutes to meld flavors. Discard the bay leaf. Serve hot with flatbread and enjoy.

Notes

• Use reduced-sodium vegetable broth to control salt levels.
• Baking soda is optional but helps soften beans and neutralizes acidity.
• Adjust spices according to taste preference for heat and smokiness.
• The stew can be made vegan and vegetarian-friendly by using vegetable broth.
• Leftovers can be stored in the refrigerator for up to 4 days and reheat well.

Keywords: Three Sisters Stew, vegetarian stew, bean stew, corn squash stew, butternut squash recipe, healthy vegetable stew, Native American recipe, meatless stew