This hearty Three Sisters Stew is loaded with tender squash, protein-packed beans, and fresh corn. It's delicious comfort food, and makes a perfect vegan main dish for Thanksgiving too!
Here's a great main dish option for Thanksgiving dinner. This stew is somewhat like a chili, though more about the squash than beans.
In Native American mythology, squash, corn, and beans are known as the "three sisters" - the very crops that the harvest festival of Thanksgiving is meant to celebrate!
Quick Tips
To make meal prep quick and easy, you can bake your pumpkin or squash a day in advance. Then the whole dish comes together in a snap! This makes it a great dish to serve when you're entertaining.
If you're short on time or simply can't deal with chopping and peeling pumpkin or squash, you can use pre-peeled and cut butternut squash. In the Fall and Winter seasons, it's easy to find in the fresh produce department of most supermarkets or natural foods stores.
More Vegan Recipes
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:
- Best Vegan Thanksgiving Main Dishes
- Old Fashioned Vegan Stew
- Creamy Vegan Pasta and Butternut Squash Casserole
Recipes photos by Hannah Kaminsky.
Recipe
"Three Sisters" Stew
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
Instructions
- Preheat the oven to 375 degrees F.
- Remove stem from the pumpkin or squash and cut in half lengthwise. Cover with aluminum foil and place the halves, cut side up, in a foil-lined shallow baking pan. If your knives aren't sharp enough, just wrap the pumpkin or squash in foil and bake it whole. Bake for 40 to 50 minutes, or until you can pierce through with a knife, with a little resistance.
- When cool enough to handle, scrape out the seeds and fibers (clean the seeds for roasting, if you'd like). Slice and peel, then cut into large dice.
- Heat the oil in a soup pot. Add the onion and sauté over medium-low heat until translucent. Add the garlic and continue to sauté until the onion is golden.
- Add the pumpkin or squash and all the remaining ingredients except the last 2, and bring to a simmer. Simmer gently, covered, until all the vegetables are tender, about 20 to 25 minutes. Season to taste with salt and pepper.
- If time allows, let the stew stand for 1 to 2 hours before serving, then heat through as needed. Just before serving, stir in the cilantro. The stew should be thick and very moist but not soupy; add additional stock or water if needed. Adjust seasonings to your liking. Scoop into bowls to serve.
Crista Meyer says
Working ahead of time I soaked and cooked my beans for this and then was going to prepare the stew the next day. I then overlooked getting the cooked beans in the refrigerator so they sat in the pot on top of a gas stove all night, meaning more warmth there than if just on the counter. Did I kill them and need to toss them or should they be okay?
Nava says
This is a tough call. If it were summer and the beans were in a warm kitchen aside from being on a warm stove, I'd say toss them. But if they taste OK and smell OK, chances are that they are fine. Not much in beans that is too perishable. I hope I'm giving you the right advice!
Pause2Shop.com says
Finally got the opportunity to make this last night. I peeled the butternut squash, diced it and then lightly steamed it - this seemed to speed things up a bit. I didn't have any pinto beans in the house, so used small red beans instead. I have to tell you - this recipes is AMAZING. The whole family devoured this and came back for more. Definitely one of our new favorites. Will make again and again - thank you Nava!! (Looking forward to the leftovers for lunch today!)
NedMan says
I have been making the recipe for Thanksgiving for the past few years. It has become a tradition now for the holiday in our family. This is just an incredible recipe. I have always made it with butternut squash.
I usually make it the day before I am going to serve it and let it sit on the stove or refrigerate it. If you are serving this to people that are sensitive to spicy food you may want to be be careful on how many chiles you put into it.
Nava says
Thanks for the feedback, Pause and NedMan—glad to have helped you start a new tradition!
reeanna chino says
I think these recipes are really good. I made one of these recipes for NY class, they really liked it, I was happy. So thanks to all the people who left these recipes. I hope other people enjoy these great dishes.
Ofelia says
Excellent stew. Served with pearled barley & a little Parmesan cheese on top.
Gina says
I am making this (with butternut) for the main dish at this year's family Thanksgiving dinner. I love this recipe for lots of reasons: it's the perfect blend of historical representation, good nutrition and deliciousness. Thanks!
Nava says
I made it this week just for the weekday meals, as I had a bunch of squashes. If you're feeding a bigger crowd, add another cup or two of beans, and spice it up to your taste. It's a very flexible stew! I also added a pinch of mesquite seasoning (available in the supermarket spice section), which gave it a deliciously smoky flavor. Enjoy and have a great Thanksgiving!
Gina says
Thanks for the above comment and suggestion. I did add the extra beans, and some of my last jalapeños (from plants now in the garage, to avoid the frosty nights). Lovely, simple recipe. Perfect for today.
Gina says
I also doubled the onion and red pepper. I've now entered this recipe into my hand-written recipe book, meaning tried and true. Thanks again, and hope you and yours have a happy Thanksgiving celebration.
David Nurbin says
I have made this as the vegetarian main dish for Thanksgiving for almost 10 years. I increase the cumin and the beans, but other than that, do it this way. It has been popular even with my "won't eat healthy ir vegetarian stuff" friends.
Nava says
Thanks so much, David. So glad you've enjoyed this over the years! Have a wonderful Thanksgiving celebration.
Nava says
Thank you, Gina — same to you and yours!
Penny says
Can this be made in a crock pot? Has anyone tried that?
Scotty says
How would black beans go with this stew? I would love to try this recipe, but I prefer the taste of black beans over pinto...
Nava says
They'd be great, go for it!
Penny says
Well, I tried the crockpot myself and it works! I did start out in a dutch oven and let it cook for a few minutes and then put it in the crockpot on high for two hours. This recipe is so good!
Nava says
Thanks for coming back and letting us know, Penny. It's good to know that this can be make in a crock pot!
Jan says
Very tasty stew. Great combination of heat, savory, and sweet. I used steamed butternut squash. Next time I will use small red bean for the color contrast.
Nava says
Thanks, Jan! This is definitely a Thanksgiving favorite.
Rizan says
Would this still be good if made ahead of time and frozen? I'm trying to make several dishes beforehand as I have many dishes to make.
Nava says
I'm not a big fan of freezing, but this is one of those dishes that thaws out well. So yes, go ahead, and I hope you enjoy this!
Nichole says
Tasty and healthy - thanks for posting this!
My version used sprouted boiled beans, no oil, water for the stock, and steamed squash instead of roasted.
🙂
Julie says
This was fantastic with a nice bit of fresh bread. Super flavorful and healthy. I added a touch of maple syrup. Will make again!!
Mandee says
This was really good! I followed the recipe exactly except for adding chili pepper and powder. I'll definitely be making this again, thanks for the recipe! 🙂
Sharon says
Very delicious, hearty, and healthy, and a cinch to make. I par-roasted the butternut squash in the oven so that they don't get overcooked while simmering. Increased the spices for more flavor. Used 4 jalepenos instead of chiles. Will definitely make again.