Three Sisters Stew Recipe: A Hearty and Wholesome Delight
This hearty stew is inspired by Native American cuisine, featuring a blend of corn, beans, and squash. It's a nutritious and flavorful dish perfect for sharing.
Ingredients
- 1 cup dried flint corn
- 1 cup kidney beans or pinto beans soaked overnight
- 1 medium zucchini diced
- 1 medium yellow squash diced
- 1 medium onion finely chopped
- 2 cloves garlic minced
- 1 medium red or yellow bell pepper chopped
- 4 cups vegetable broth or chicken broth
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- to taste salt and freshly ground black pepper
- 2 tablespoons extra virgin olive oil
- to taste fresh cilantro or parsley chopped, for garnish
Instructions
- Drain and rinse the soaked beans, then boil them in fresh water for about 1 hour until tender.
- In the same pot, heat olive oil over medium heat and sauté onion and bell pepper for 5 minutes.
- Add minced garlic and cook for an additional minute.
- Stir in dried corn, cumin, paprika, oregano, salt, and pepper, cooking for 2 minutes.
- Pour in vegetable broth and bring to a boil, then reduce heat to low.
- Add cooked beans, zucchini, and yellow squash, stirring gently.
- Cover and let the stew simmer for 30-40 minutes, stirring occasionally.
- Taste and adjust seasoning as necessary.
- Serve in bowls, garnished with cilantro or parsley.
Notes
Serve with cornbread or crusty bread for a complete meal.