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Three Sisters Stew Recipe

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★★★★★

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.

Ingredients

Scale

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

Find it online: https://platedandproud.com/three-sisters-stew-recipe/