Three sisters stew
This three sisters stew is a hearty, vegetable-packed hug in a bowl, built around the classic trio of corn, beans, and squash. Those three ingredients simmer together with onion, garlic, tomatoes, and herbs until the squash turns tender, the beans go creamy, and the corn gives little pops of sweetness in every bite. It’s thick, cozy, and satisfying enough to serve as a main dish, no meat required.
Ingredients
Instructions
Heat oil in a large pot over medium. Add onion and cook 5–7 minutes until softened. Add garlic and cook 1 minute.
Stir in squash and bell pepper. Cook 5 minutes, stirring occasionally.
Add corn, beans, tomatoes, liquid, salt, pepper, cumin, oregano, and chili smoked paprika if using.
Bring to a boil, then reduce to a gentle simmer. Cook 20–25 minutes, until squash is tender and stew thickens a bit.
Adjust seasoning, adding more salt or pepper if needed.
Notes
Use your preferred winter squash, or what is available.
Use white, black, pinto or red kidney beans, or a mix of beans.
You can substitute 1 can of chopped tomatoes with 3-4 fresh tomatoes, peeled and chopped.
Variations
For more flavor, and if not using chili flakes, add a little smoked paprika.
If you want to add meat, stir in 200–300 g cooked shredded turkey or chicken in the last 10 minutes.
Source
Rooted in the traditional “three sisters” planting system, where corn, beans, and squash support each other in the field, this stew carries that same spirit of balance and generosity to the table. It’s perfect for a harvest meal, a chilly night, or anytime you want something hearty but not heavy. Serve it with cornbread, roasted squash, or a simple salad, and you’ve got a dinner that feels both nourishing and deeply connected to the land.
Food in U.S.A.