Three Sisters Stew
Three Sisters Stew
Ingredients
For the Stew
- 2 tablespoons olive oil
- 1 cup white onion, diced
- 1 cup green bell pepper, diced
- 3 garlic, minced
- 3 cups butternut squash, peeled, seeded, and diced into 1/2-inch cubes
- 1 can white beans, 15-ounce, rinsed and drained
- 1 1/2 cups corn kernels, freshly cut from cob or frozen
- 1 can diced tomatoes, 14.5-ounce, undrained
- 1 1/2 teaspoons all-purpose seasoning blend
- 1 teaspoon chili powder
- 2 tablespoons tomato paste
- 3 cups water
- 1/2 teaspoon salt, or to taste
- 1/4 teaspoon black pepper, or to taste
For Garnish
- 1/4 cup fresh parsley, chopped
- 1/4 cup microgreens
Instructions
- 1
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced white onion and green bell pepper. Sauté for 5 minutes, stirring occasionally, until softened and fragrant.
⏱️ 5 min
- 2
Add the minced garlic to the pot and cook for 1 minute more until aromatic, being careful not to burn it.
⏱️ 1 min
- 3
Stir in the diced butternut squash, rinsed and drained white beans, corn kernels, and undrained diced tomatoes. Add the all-purpose seasoning blend, chili powder, and tomato paste. Mix thoroughly to combine all ingredients.
⏱️ 3 min
- 4
Pour in the water. Bring the mixture to a gentle simmer, then reduce the heat to low, cover, and let it cook for 15 minutes, or until the butternut squash is tender. Stir occasionally to prevent sticking.
⏱️ 15 min
- 5
Taste the stew and season with salt and black pepper as needed.
⏱️ 1 min
- 6
Ladle the hot Three Sisters Stew into bowls. Garnish each serving with fresh chopped parsley and microgreens before serving.
⏱️ 1 min
Kitchen Tools
Nutrition Facts (per serving)
Three Sisters Stew
Ingredients
For the Stew
- 2 tablespoons olive oil
- 1 cup white onion, diced
- 1 cup green bell pepper, diced
- 3 garlic, minced
- 3 cups butternut squash, peeled, seeded, and diced into 1/2-inch cubes
- 1 can white beans, 15-ounce, rinsed and drained
- 1 1/2 cups corn kernels, freshly cut from cob or frozen
- 1 can diced tomatoes, 14.5-ounce, undrained
- 1 1/2 teaspoons all-purpose seasoning blend
- 1 teaspoon chili powder
- 2 tablespoons tomato paste
- 3 cups water
- 1/2 teaspoon salt, or to taste
- 1/4 teaspoon black pepper, or to taste
For Garnish
- 1/4 cup fresh parsley, chopped
- 1/4 cup microgreens
Instructions
- 1
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced white onion and green bell pepper. Sauté for 5 minutes, stirring occasionally, until softened and fragrant.
⏱️ 5 min - 2
Add the minced garlic to the pot and cook for 1 minute more until aromatic, being careful not to burn it.
⏱️ 1 min - 3
Stir in the diced butternut squash, rinsed and drained white beans, corn kernels, and undrained diced tomatoes. Add the all-purpose seasoning blend, chili powder, and tomato paste. Mix thoroughly to combine all ingredients.
⏱️ 3 min - 4
Pour in the water. Bring the mixture to a gentle simmer, then reduce the heat to low, cover, and let it cook for 15 minutes, or until the butternut squash is tender. Stir occasionally to prevent sticking.
⏱️ 15 min - 5
Taste the stew and season with salt and black pepper as needed.
⏱️ 1 min - 6
Ladle the hot Three Sisters Stew into bowls. Garnish each serving with fresh chopped parsley and microgreens before serving.
⏱️ 1 min