Name: Native American Three Sisters Stew Recipe
Ingredients: For the Stew: 2 Tablespoons Olive Oil or Avocado Oil; 1 large Yellow Onion, chopped; 2 large Carrots, chopped; 2 Celery Stalks, chopped; 4 cloves Garlic, minced; 1 medium Butternut Squash (about 2-3 pounds), peeled, seeded, and cut into 1-inch cubes; 6 cups Vegetable Broth (low sodium); 1 (28-ounce) can Fire-Roasted Diced Tomatoes, undrained; 1 (15-ounce) can Kidney Beans, rinsed and drained; 1 (15-ounce) can Pinto Beans or Black Beans, rinsed and drained; 2 cups Frozen Corn (fire-roasted if available); 1 teaspoon Smoked Paprika; 1 teaspoon Cumin Powder; 1/2 teaspoon Dried Thyme; 1/4 teaspoon Chili Powder (or more, to taste); 2 Bay Leaves; Salt and freshly ground Black Pepper to taste; For Garnish (Optional): Fresh Cilantro, chopped; Toasted Pumpkin Seeds (Pepitas); A dollop of Sour Cream or Plain Greek Yogurt (or a vegan alternative); A squeeze of fresh Lime Juice

Ingredients

Scale

For the Stew:
- 2 Tablespoons Olive Oil or Avocado Oil
- 1 large Yellow Onion, chopped
- 2 large Carrots, chopped
- 2 Celery Stalks, chopped
- 4 cloves Garlic, minced
- 1 medium Butternut Squash (about 2–3 pounds), peeled, seeded, and cut into 1-inch cubes
- 6 cups Vegetable Broth (low sodium)
- 1 (28-ounce) can Fire-Roasted Diced Tomatoes, undrained
- 1 (15-ounce) can Kidney Beans, rinsed and drained
- 1 (15-ounce) can Pinto Beans or Black Beans, rinsed and drained
- 2 cups Frozen Corn (fire-roasted if available)
- 1 teaspoon Smoked Paprika
- 1 teaspoon Cumin Powder
- 1/2 teaspoon Dried Thyme
- 1/4 teaspoon Chili Powder (or more, to taste)
- 2 Bay Leaves
- Salt and freshly ground Black Pepper to taste

For Garnish (Optional):
- Fresh Cilantro, chopped
- Toasted Pumpkin Seeds (Pepitas)
- A dollop of Sour Cream or Plain Greek Yogurt (or a vegan alternative)
- A squeeze of fresh Lime Juice

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Instructions

Prepare the Flavor Base: In a large Dutch oven or heavy-bottomed pot, heat the olive oil over medium heat. Add the chopped yellow onion, carrots, and celery (this trio is known as a mirepoix). Sauté for 8-10 minutes, stirring occasionally, until the vegetables have softened and the onion is translucent. This step is crucial for building a deep, savory foundation for your stew.

Bloom the Aromatics: Add the minced garlic, smoked paprika, cumin, dried thyme, and chili powder to the pot. Stir constantly for about 1 minute until fragrant. This process, called “blooming,” toasts the spices and unlocks their full flavor potential.

Simmer the Squash: Pour in the vegetable broth and the undrained fire-roasted tomatoes. Add the cubed butternut squash and the bay leaves. Stir everything together, scraping up any browned bits from the bottom of the pot. Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer for 15-20 minutes, or until the squash is tender enough to be easily pierced with a fork. Be careful not to overcook it into mush; you want the cubes to hold their shape.

Introduce the Other Sisters: Once the squash is tender, stir in the rinsed and drained kidney beans, pinto beans, and the frozen corn. Increase the heat to medium and bring the stew back to a gentle simmer.

Final Simmer and Season: Let the stew cook, uncovered, for another 10-15 minutes. This allows the flavors to meld together and the stew to thicken slightly. Remove the bay leaves. Taste the stew and season generously with salt and freshly ground black pepper. Don’t be shy with the seasoning; a well-seasoned stew is a delicious stew.

Rest and Serve: Turn off the heat and let the stew rest for at least 5-10 minutes before serving. This allows the flavors to settle and deepen even further. Ladle the hot stew into bowls and top with your favorite garnishes.

Nutrition

Serving Size: One Normal Portion
Calories: 350