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Three Sister's Stew
Rating (1 Rated)
These sisters make one happy family and one tasty stew! Native people from the southwest would plant corn, beans and squash together in the same row. The corn stalks provided a trellis for the beans to vine upon, the beans fixed much needed nitrogen in the soil for the corn, and the squash provided big leaves to shade the ground, keeping down weeds and keeping in moisture.
serves 6 - 8


2 1/2 pounds butternut squash
1 tablespoon olive oil
1 1/4 cups onions, diced
2 1/4 teaspoons garlic, minced
1 large red pepper, seeded and thinly sliced
3 cups canned diced tomatoes
1 1/2 14-ounce cans pinto beans, drained & rinsed
1 1/4 cups corn
2 1/2 cups vegetable stock
1/2 teaspoon chipotle chile canned in adobo sauce
2 1/4 teaspoons cumin powder
2 1/4 teaspoons oregano
3/4 teaspoon salt
3/4 teaspoon black pepper
1/4 cup chopped cilantro

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Three Sister's Stew
  • I'm a dairy free recipe!
  • I'm a gluten-free recipe!
  • I'm a heart healthy recipe!
  • I'm a low sodium recipe!
  • I'm a vegan recipe!
  • I'm a vegetarian recipe!


  1. Preheat oven to 375 degrees.
  2. Cut the squash in half length-wise and remove the seeds. Cover with aluminum foil and bake cut side up for 40-50 minutes or until easily pierced with a knife but still firm. When cool enough to handle, scoop out the pulp and cut into large dice. Set aside.
  3. Heat the olive oil in a stockpot. Add the onions and sauté until translucent. Add the garlic and continue to saute until the onions are golden.
  4. Add the squash and all the remaining ingredients except the cilantro. Bring to a simmer and cover. Gently simmer until the vegetables are al dente, or just tender. Add the cilantro and season to taste with salt and pepper.

Per serving: 226 calories, 3g fat, trace sat fat, 44g carbohydrates, 11g protein, 726mg sodium, 9g fiber, 129mg calcium

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