5.0 from 6 votes
Three Sisters Stew
Three Sisters Stew is a delicious and healthful combination of winter squash, sweet corn, beans, tomatoes, peppers and more--clean out that garden!
Cook Time
mins
Servings: 8
Calories: 152 kcal
Course:
Soup
Ingredients
- 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
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.
Cup of Yum
Nutrition Information
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
% 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% |
* Percent Daily Values are based on a 2,000 calorie diet.