Three Sisters Stew is a traditional Native American dish that combines the sacred trio of beans, squash, and corn. These crops, known as the “Three Sisters,” have been grown and eaten together by many Native American tribes for centuries.
The Three Sisters: Beans, Squash & Corn
In Native American agriculture, the Three Sisters were typically planted together in a symbiotic relationship. (ref) The corn stalks provided a structure for the beans to climb, the beans fixed nitrogen in the soil to nourish the other plants, and the squash vines acted as a living mulch to retain moisture and suppress weeds.
This ancient practice not only yielded bountiful harvests but also created a balanced, nutritious diet.
Preparation Tips
- To save time, soak the beans overnight or use canned beans (drained and rinsed) instead.
- Chop the vegetables in advance and store them in the refrigerator to streamline the cooking process.
- Use a slow cooker: After sautéing the onion and garlic, transfer all ingredients to a slow cooker and cook on low for 6-8 hours or on high for 3-4 hours.
- Make a double batch and freeze the leftovers for easy meals later.
Dietary Modifications
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- Vegan/Vegetarian: Use vegetable broth and omit any meat or dairy toppings.
- Gluten-Free: This stew is naturally gluten-free, just be sure to check the labels of your broth and canned goods.
- Low-Sodium: Use low-sodium broth and canned tomatoes, and reduce or omit added salt.
- Paleo: Omit the beans and corn, and increase the amount of squash and any additional vegetables.
Serving Suggestions
- Serve with warm cornbread, tortillas, or crusty bread for dipping.
- Top with shredded cheese, sour cream, avocado slices, or additional fresh cilantro.
- Pair with a simple green salad for a complete meal.
Three Sisters Stew
Ingredients:
- 2 cups dried pinto beans (or substitute black beans, kidney beans, or your favorite variety), soaked overnight
- 1 medium winter squash, such as butternut or acorn (or substitute summer squash or pumpkin), peeled and cubed
- 4 ears of corn, kernels removed (about 2 cups) (or substitute frozen or canned corn)
- 1 large onion, diced
- 4 cloves garlic, minced
- 1 can (14.5 oz) diced tomatoes (or substitute fresh tomatoes when in season)
- 4 cups vegetable or chicken broth (use vegetable broth for a vegan version)
- 2 tsp ground cumin
- 1 tsp dried oregano
- 1/2 tsp smoked paprika
- 1 bay leaf
- Salt and pepper to taste
- Fresh cilantro for garnish
Optional add-ins:
- Diced carrots or celery for extra vegetables
- Chopped kale or spinach for added greens
- A splash of lime juice for brightness
- A pinch of cayenne pepper for heat
Step-by-Step Instructions:
- Soak the pinto beans in water overnight. Drain and rinse.
- In a large pot, sauté the onion and garlic in a bit of oil until softened.
- Add the soaked beans, squash cubes, corn kernels, diced tomatoes, broth, cumin, oregano, paprika, bay leaf, salt, and pepper. Stir to combine.
- Bring the mixture to a boil, then reduce heat to a simmer. Cover and cook until the beans and squash are tender, about 1 hour, or use a slow cooker.
- Remove the bay leaf. Taste and adjust seasonings if needed. The stew should be thick, but add a bit more broth if too thick.
- Serve hot, garnished with fresh cilantro. Enjoy with your favorite toppings and sides.
Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.