Three Sisters Stew

Name: Three Sisters Stew
Cook time: 30 min
Yield: 8 serving
Ingredients: 1 Tablespoons vegetable oil; 2 cloves garlic; 1 onion; 1 green pepper; 2-3 cups pumpkin or winter squash cubes; 14-16 ounces diced tomatoes with juice; 4 ounces mild green chiles; 2 cups cooked black beans; 2 cups corn kernels; 2 teaspoons ground cumin; 1 teaspoon dried oregano; 1 teaspoon salt; 1 teaspoon pepper; 2 cups vegetable stock; 1/4 cup fresh cilantro

User Reviews

5.0

6 reviews

Excellent

Cook Time
mins
Servings
8
Calories
152 kcal
Course
Soup

Three Sisters Stew

Holly Espinosa

Report

Three Sisters Stew is a delicious and healthful combination of winter squash, sweet corn, beans, tomatoes, peppers and more--clean out that garden!

Share:

I Made This!

Be the first!

Print

7 people printed this

Save this

Be the first!

Ingredients

Servings

1 Tablespoons vegetable oil
2 cloves garlic minced
1 onion diced
1 green pepper chopped roughly
2-3 cups pumpkin or winter squash cubes 1 butternut squash or 2 smaller squash
14-16 ounces diced tomatoes with juice (or about 1 quart fresh)
4 ounces mild green chiles (or 1-2 finely chopped jalepeno peppers)
2 cups cooked black beans if using canned, rinse and drain
2 cups corn kernels 2-3 ears of fresh corn
2 teaspoons ground cumin
1 teaspoon dried oregano
1 teaspoon salt
1 teaspoon pepper
2 cups vegetable stock or chicken stock
1/4 cup fresh cilantro

Add to Shopping List

Instructions

In a large pot, heat oil. Add garlic, onion, green pepper and squash and sauté a few minutes over medium heat. Stir in tomatoes, chiles, beans, corn, cumin, oregano, salt and pepper and cook until hot.
Add stock and bring to a boil. Reduce to a simmer, cover and simmer 30 minutes.
Taste and adjust seasoning as desired (you can also add extra broth if it is very thick). Add a spoonful of cilantro to individual bowls just before serving.

Nutrition Information

Show Details

Calories 152kcal (8%) Carbohydrates 29g (10%) Protein 6g (12%) Fat 3g (5%) Saturated Fat 0.5g (3%) Polyunsaturated Fat 1g Monounsaturated Fat 1g Trans Fat 0.01g Sodium 1033mg (43%) Potassium 588mg (17%) Fiber 7g (28%) Sugar 6g (12%) Vitamin A 6609IU (132%) Vitamin C 36mg (40%) Calcium 77mg (8%) Iron 3mg (17%)

Nutrition Facts

Serving: 8Serving

Amount Per Serving

Calories 152 kcal

% Daily Value*

Calories	152kcal	8%
Carbohydrates	29g	10%
Protein	6g	12%
Fat	3g	5%
Saturated Fat	0.5g	3%
Polyunsaturated Fat	1g	6%
Monounsaturated Fat	1g	5%
Trans Fat	0.01g	1%
Sodium	1033mg	43%
Potassium	588mg	13%
Fiber	7g	28%
Sugar	6g	12%
Vitamin A	6609IU	132%
Vitamin C	36mg	40%
Calcium	77mg	8%
Iron	3mg	17%