This hearty Three Sisters Stew is loaded with tender squash, protein-packed beans, and sweet corn in a gently spiced tomato base. It's delicious comfort food, and makes a perfect vegan main dish for Thanksgiving too!

Three Sisters Stew with butternut squash, pinto beans and corn in a white bowl — Three Sisters Stew

Here's a great main dish option for Thanksgiving dinner, or any chilly fall evening. This stew is somewhat like a chili, though it's more about the squash than the beans. Big, golden chunks of roasted butternut squash or pumpkin share the pot with pinto beans, corn, bell pepper, and fire-roasted tomatoes, all warmed up with cumin, chili powder, and a little fresh chili pepper.

About the Three Sisters

Corn, beans, and squash are known as the "Three Sisters," the trio of crops that many Indigenous peoples of North America, including the Haudenosaunee (Iroquois), have long planted and eaten together. Grown side by side, each one helps the others: the corn stalks give the beans something to climb, the beans enrich the soil, and the broad squash leaves shade the ground to hold in moisture and keep weeds down. At the table they make a nourishing, well-rounded meal. This stew is a simple home-kitchen dish inspired by that pairing rather than a traditional Indigenous recipe, and it's our small way of honoring the people who have cultivated these foods for centuries.

Key Ingredients & Substitutions

Butternut squash or sugar pumpkin. The star of the stew. Roasting it first gives it a deeper, sweeter flavor and keeps the cubes from turning mushy. Kabocha, red kuri, or acorn squash all work well too, and pre-cut butternut squash is a great shortcut.
Pinto beans. Creamy and mild, they soak up the spices beautifully. Canned beans like Bush's reduced-sodium pinto beans keep this easy; kidney beans, black beans, or cooked-from-dry beans are fine swaps.
Corn. Fresh kernels cut from the cob are wonderful in early fall, but frozen corn is just as good and there's no need to thaw it first.
Fire-roasted diced tomatoes. They add a subtle smokiness that plain tomatoes don't. A can of Del Monte fire-roasted diced tomatoes works perfectly; regular diced tomatoes plus a pinch of smoked paprika make a fine substitute.
Spices and chili pepper. Ground cumin, chili powder, and oregano give the stew its warm, chili-like flavor. A fresh jalapeño or serrano adds gentle heat, or use a small can of mild green chilies if you prefer less spice.
Vegetable stock. Just a cup keeps the stew thick and moist rather than soupy. Store-bought is fine, or make your own from kitchen scraps.

Helpful Tips

Bake the squash ahead. To make meal prep quick and easy, you can bake your pumpkin or squash a day in advance and keep it in the fridge. Then the whole dish comes together in a snap! This makes it a great dish to serve when you're entertaining.

Take the shortcut when you need it. If you're short on time or simply can't deal with chopping and peeling pumpkin or squash, use pre-peeled and cut butternut squash. In the fall and winter it's easy to find in the produce department of most supermarkets and natural foods stores. Add the raw cubes straight to the pot and simmer a little longer, until they're fork-tender.

Don't over-bake the squash. Pull it from the oven when a knife slides in with just a little resistance. It finishes cooking in the stew, and slightly firm squash holds its shape instead of melting into the sauce.

Use a heavy pot. A wide, heavy-bottomed pot like a Lodge enameled Dutch oven holds a gentle simmer without scorching the thick stew on the bottom.

Let it rest. Like most stews, this one tastes even better after it sits. If time allows, let it stand for an hour or two before reheating, and stir in the fresh cilantro right before serving so it stays bright.

Variations

Smoky chipotle. Add a minced chipotle pepper in adobo along with the spices for deeper smoke and heat.
Sweet potato. Swap half the squash for cubed sweet potato; roast or simmer it until tender.
Extra greens. Stir a few handfuls of chopped kale or spinach into the pot during the last five minutes of simmering.
Hominy. Replace some or all of the corn kernels with a can of drained hominy for a heartier, posole-like texture.
Slow cooker. Sauté the onion and garlic, then add everything except the cilantro to a slow cooker with raw squash cubes and cook on low for 6 to 7 hours.

Serving Ideas

Serve the stew in wide bowls with a wedge of easy vegan cornbread for a meal that doubles down on the corn. It's also lovely spooned over brown rice, quinoa, or a wild rice pilaf, or wrapped up in warm homemade tortillas.

For Thanksgiving, set it out as a hearty vegan centerpiece alongside cranberry sauce, a green salad, and roasted Brussels sprouts. Top each bowl with toasted pumpkin seeds, sliced avocado, or a dollop of vegan sour cream for a little extra richness.

Storing & Freezing

Store leftovers in an airtight container in the refrigerator for up to 4 days. The flavors keep developing, so it's a great make-ahead dish. Reheat gently on the stovetop over medium-low heat, adding a splash of stock or water if it has thickened too much.

Three Sisters Stew freezes well for up to 3 months. Cool it completely, then freeze in portions in freezer-safe containers, leaving a little room for expansion. Thaw overnight in the fridge and reheat on the stovetop. The squash softens a bit after freezing, but the flavor holds up nicely; add fresh cilantro after reheating rather than before freezing.

Close-up of Three Sisters Stew with squash, beans, corn and cilantro

More Vegan Soups and Stews

If you love this Three Sisters Stew, be sure to browse my full collection of vegan soups, stews, and chilis. Or check out these other delicious vegan ideas:

Recipes photos by Hannah Kaminsky.

Recipe

"Three Sisters" Stew

4.88 from 54 votes

This hearty Three Sisters Stew is loaded with tender roasted squash, protein-packed pinto beans, and sweet corn in a gently spiced tomato base. It's delicious comfort food, and makes a perfect vegan main dish for Thanksgiving too!

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Prep Time: 20

Cook Time: 1 15

Total Time: 1 35

Servings: 8 servings

Ingredients

1 large butternut squash or sugar pumpkin, about 2 pounds; or use pre-cut squash
2 tablespoons olive oil
1 onion medium, chopped
3 cloves garlic minced
1 bell pepper medium, green or red, cut into short narrow strips
14 ounces fire-roasted diced tomatoes canned, with liquid
2 ½ cups canned pinto beans drained and rinsed
2 cups corn kernels fresh or frozen
1 cup vegetable stock or water
1 hot chili pepper fresh, seeded and minced; or substitute one 4-ounce can chopped mild green chilies
2 teaspoons ground cumin
2 teaspoons chili powder or mesquite seasoning, add more to taste
1 teaspoon dried oregano
salt to taste
black pepper to taste
¼ cup fresh cilantro or parsley, fresh, chopped

US Customary - Metric

Instructions

Preheat the oven to 375 degrees F and line a shallow baking pan with foil.
Remove the stem from the squash or pumpkin and cut it in half lengthwise. Place the halves cut side up in the pan and cover loosely with foil. (If your knife isn't sharp enough to cut it, wrap the whole squash in foil and bake it whole, adding 15 to 20 minutes.) Bake for 40 to 50 minutes, until a knife pierces the flesh with a little resistance.
When cool enough to handle, scrape out the seeds and fibers (clean the seeds for roasting, if you'd like). Peel the squash and cut it into large (about 1-inch) dice.
Heat the oil in a large soup pot or Dutch oven over medium-low heat. Add the onion and sauté until translucent, about 5 minutes. Add the garlic and continue to sauté until the onion is golden, 3 to 4 minutes more.
Add the squash, bell pepper, tomatoes with their liquid, pinto beans, corn, stock, chili pepper, cumin, chili powder, and oregano. Bring to a simmer, then cover and simmer gently over low heat, stirring occasionally, until all the vegetables are tender, 20 to 25 minutes. Season to taste with salt and pepper.
The stew should be thick and very moist but not soupy; add a little more stock or water if needed. If time allows, let the stew stand off the heat for 1 to 2 hours, then heat through before serving. Just before serving, stir in the cilantro and adjust the seasonings to taste.

Notes

For additional spice, use two hot chili peppers instead of one.

Shortcut: Skip the baking step and use about 5 cups of pre-cut raw butternut squash cubes. Add them with the other vegetables in step 5 and simmer 30 to 35 minutes, until tender.

Make ahead: Bake the squash up to 1 day ahead. Leftovers keep in the fridge for up to 4 days and freeze well for up to 3 months.

Nutrition (Estimate per Serving)

Calories: 173kcalCarbohydrates: 31gProtein: 5gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 436mgPotassium: 613mgFiber: 6gSugar: 7gVitamin A: 10920IUVitamin C: 42mgCalcium: 103mgIron: 2mg

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4.88 from 54 votes (50 ratings without comment)