Three Sisters Stew with Garlic and tomatoes
This dish is a tribute to beans, corn, and squash, also known as the Three Sisters. In combination, they form a complete protein. Native Americans have a tradition of inter-planting these vegetables because they thrive when grown together, in the way of sisters. For more information about indigenous food systems, visit Native American Traditional Indigenous Foods Systems. (Photo source: Amalia Herren-Lage)
Yield: 6-8 servings | Time: 1 hour (15 min prep, 45 min cook)
Recipe adapted from: The New York Times Cooking
Ingredients
1 medium butternut squash or 3 honeynut squashes, peeled and chopped
1 medium yellow onion
4 large cloves of garlic
2 tablespoons olive oil, plus more as needed
½ teaspoon red-pepper flakes (or to taste)
2 teaspoons salt, plus more as needed
¼ teaspoon black pepper, plus more as needed
1 teaspoon ground cumin
1 quart of vegetable stock
1 can of diced tomatoes
1 can of black beans, rinsed
1 can of pinto beans, rinsed
1 can of corn kernels, rinsed
Optional: chopped cilantro or parsley for garnish
Potential additions/substitutions:
For a more varied texture, you can swap out some of the squash for sweet potato.
Zero-waste tips
Save the ends of your veggies, as well as any scraps, and freeze them. You can use them for making vegetable stock at a later date.
Preparation
Peel the squash with a carrot peeler. Slice off the ends of the squash and scoop out the seeds with a spoon. Chop the squash and set aside.
Chop the onion into medium-size pieces and roughly chop the garlic.
Heat two tablespoons olive oil in a heavy bottom soup pot. Add the onion and stir occasionally until it starts to soften.
Add red-pepper flakes, 1 teaspoon of salt, ¼ teaspoon black pepper, and teaspoon of cumin.
Stir occasionally until onions are translucent. Add the garlic and cook until fragrant.
Add the squash and stock along with another teaspoon of salt. Cover, and simmer for 20 minutes. Taste, and add salt and pepper as needed.
Add the can of diced tomatoes, including liquid, and the rinsed beans and corn. Stir to combine, and cover again. Cook for another 20 minutes. Taste, and adjust salt as needed.
Serve in bowl topped with chopped cilantro or parsley.
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