"Three Sisters" Stew Recipe

Name: "Three Sisters" Stew
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 small sugar pumpkin or 1 large butternut squash; 1 tablespoon olive oil; 1 medium onion, chopped; 2 garlic cloves, minced; 1/2 medium green peppers or 1/2 medium red bell pepper, cut into short, narrow strips; 1 (14 ounce) can diced tomatoes with juice; 2 cups canned pinto beans; 2 cups corn kernels (from 2 large or 3 medium ears); 1 cup vegetable stock or 1 cup water; 1 -2 small hot chili pepper, seeded and minced; 1 teaspoon ground cumin; 1 teaspoon dried oregano; salt & freshly ground black pepper; 3 -4 tablespoons fresh cilantro, minced

Servings: persons

1 small sugar pumpkin or 1 large butternut squash
1 tablespoon olive oil
1 medium onion, chopped
2 garlic cloves, minced
1/2 medium green peppers or 1/2 medium red bell pepper, cut into short, narrow strips
1 (14 ounce) can diced tomatoes with juice
2 cups canned pinto beans
2 cups corn kernels (from 2 large or 3 medium ears)
1 cup vegetable stock or 1 cup water
1 -2 small hot chili pepper, seeded and minced
1 teaspoon ground cumin
1 teaspoon dried oregano
salt & freshly ground black pepper
3 -4 tablespoons fresh cilantro, minced

1
Preheat the oven to 400 degrees.
2
Cut the pumpkin or squash in half lengthwise and remove the seeds and fibers. Cover with aluminum foil and place the halves, cut side up, in a foil-lined shallow baking pan. Bake for 40 to 50 minutes, or until easily pierced with a knife but still firm (if using squash, prepare the same way). When cool enough to handle, scoop out the pulp, and cut into large dice. Set aside until needed.
3
Heat the oil in a soup pot. Add the onion and saute over medium-low heat until translucent. Add the garlic and continue to saute until the onion is golden.
4
Add the pumpkin and all the remaining ingredients except the last 2 and bring to a simmer. Simmer gently, covered, until all the vegetables are tender, about 20 to 25 minutes. Season to taste with salt and pepper.
5
If time allows, let the stew stand for 1 to 2 hours before serving, then heat through as needed. Just before serving, stir in the cilantro. The stew should be thick and very moist but not soupy; add additional stock or water if needed. Serve in shallow bowls.

523

kcal

Calories

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.

How did you like this recipe?

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

You need 14 ingredients. The key ingredients include: 1 small sugar pumpkin or 1 large butternut squash, 1 tablespoon olive oil, 1 medium onion, chopped, 2 garlic cloves, minced, and more.

Yes, "Three Sisters" 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" Stew

How did you like this recipe?

Frequently Asked Questions