Description
Low-fat, nutritious, and comforting, this Three Sisters Stew is brimming with plant powerhouse goodness and fragrant spices.
Adapted from Chickasaw Nation
Ingredients
Scale
Base Ingredients:
- 1 medium yellow onion, fine dice
- 2 Tablespoons minced garlic
- 2 – [ 14.5 oz. cans ] petite diced tomatoes
- 2 cups reduced-sodium vegetable broth *
- 2 cups water
- 16 oz. red skinned potatoes, unpeeled, cubed *
- 1 – [ 15 oz. can ] kidney beans, drained and rinsed *
- 1 – [ 15 oz. can ] black-eyed peas, drained and rinsed *
- 1 – [ 15 oz. can ] corn, drained
- 1 – [ 9 oz. package ] frozen cubed butternut squash *
- ¼ teaspoon baking soda (optional) *
Spice/Herb Ingredients:
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 2 ½ teaspoons cumin (+/-)
- 1 teaspoon regular chili powder (+/-) *
- ¼ + 1/8 teaspoon smoked paprika (+/-)
- ½ to 1 ¼ teaspoons sea salt (+/-) *
- 1/8 teaspoon black pepper
- 1 bay leaf
Serving Ideas:
- Flatbread
Instructions
- Place the Spice/Herb Ingredients in a small bowl, mix well, set aside.
- In a large stock pot, add the diced onions; sauté over medium heat until they begin to soften, approximately 7 to 9 minutes. Add a tablespoon or so of vegetable broth or water if they start to stick and/or to prevent burning.
- Add the minced garlic to the pot, stir constantly for one minute.
- Add all the remaining Base Ingredients (except for the baking soda and butternut squash), and the Spice/Herb Mix, bring to a boil, then add the baking soda, stir well, then lower to a simmer. Simmer for 10 minutes, then add the cubed butternut squash, simmer for 15 to 20 minutes or until the potatoes and butternut squash become tender, stirring occasionally.
- Allow to sit for 5 minutes to allow the flavors to marry. Remove and discard the bay leaf. Serve with flatbread and enjoy.
Notes
*Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.
*Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.
*Servings: 5 to 6 (makes 11 cups)