Three Sisters Harvest Stew Recipe

Name: Three Sisters Harvest Stew
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 medium onion, chopped; 2 cloves garlic, chopped; 1 jalapeno chili, seeded and minced; 1 1/2 cups cooked kidney or pinto beans or 1 (15 ounce) can no salt added; 1/2 cup green bell pepper, cut into strips; 1/2 cup red bell pepper, cut into strips; 2 cups corn kernels; 2 cups no salt added vegetable stock; 3 cups chopped acorn, butternut or carnival squash, cut into 3/4 inch chunks; 1 teaspoon ground cumin; 1 1/2 cups diced tomatoes or 1 (15 ounce) can diced tomatoes; 1 teaspoon dried oregano; 1/8 teaspoon ground pepper; 5 ounces spinach; 1/4 cup raw pumpkin seeds, lightly toasted

Servings: persons

1 medium onion, chopped
2 cloves garlic, chopped
1 jalapeno chili, seeded and minced
1 1/2 cups cooked kidney or pinto beans or 1 (15 ounce) can no salt added
1/2 cup green bell pepper, cut into strips
1/2 cup red bell pepper, cut into strips
2 cups corn kernels
2 cups no salt added vegetable stock
3 cups chopped acorn, butternut or carnival squash, cut into 3/4 inch chunks
1 teaspoon ground cumin
1 1/2 cups diced tomatoes or 1 (15 ounce) can diced tomatoes
1 teaspoon dried oregano
1/8 teaspoon ground pepper
5 ounces spinach
1/4 cup raw pumpkin seeds, lightly toasted

1
["Heat 2 tablespoons water in a soup pot, add the onion and saute until tender. Add the garlic and jalapeno and continue to saute for an additional minute.", "", "Add remaining ingredients except spinach. Bring to a boil, reduce heat and simmer until all the vegetables are tender, about 25 minutes. Add additional vegetable broth if needed to adjust consistency. Stir in spinach and heat until wilted.", "Serve topped with toasted pumpkin seeds.", "", "In Native American mythology, squash, corn and beans are known as the ""three sisters"". Interplanting corn, beans and squash in the same mounds enhances their growth and was widespread among American Indian farming societies. Corn acts as a trellis for climbing beans, which nourish the soil with nitrogen, and squash vines shade the shallow corn and bean roots."]

1507

kcal

Calories

140

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 15 ingredients. The key ingredients include: 1 medium onion, chopped, 2 cloves garlic, chopped, 1 jalapeno chili, seeded and minced, 1 1/2 cups cooked kidney or pinto beans or 1 (15 ounce) can no salt added, and more.

Yes, Three Sisters Harvest Stew falls under the Soups & Stews category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Three Sisters Harvest Stew

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