“Three Sisters” Stew
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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Servings: 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
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
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.
