Description
Low-fat, nutritious, and comforting, this Three Sisters Stew is brimming with plant powerhouse goodness and fragrant spices. A hearty, vegan stew inspired by Native American tradition and loaded with beans, squash, and corn.
Ingredients
- 1 medium yellow onion, finely diced
- 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 and 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
- 1/4 teaspoon baking soda (optional)
- Spice/Herb Mix:
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 2 1/2 teaspoons ground cumin
- 1 teaspoon chili powder
- 1/4 + 1/8 teaspoon smoked paprika
- 1/2 to 1 1/4 teaspoons sea salt (to taste)
- 1/8 teaspoon black pepper
- 1 bay leaf
Instructions
1. Mix the Spice/Herb ingredients in a small bowl and set aside.
2. In a large stock pot, add diced onions and sauté over medium heat for 7–9 minutes until softened. Add a splash of broth or water as needed to prevent sticking.
3. Stir in the minced garlic and cook for 1 minute, stirring constantly.
4. Add diced tomatoes, broth, water, potatoes, kidney beans, black-eyed peas, corn, and the prepared Spice/Herb Mix. Stir well and bring to a boil.
5. Add baking soda (if using), stir, then reduce heat to a simmer. Simmer for 10 minutes.
6. Add the frozen butternut squash and continue to simmer for 15–20 more minutes, or until potatoes and squash are tender.
7. Remove from heat and let the stew sit for 5 minutes to allow flavors to develop.
8. Discard the bay leaf. Serve hot with flatbread or your favorite side.
Notes
Adjust salt based on taste or dietary needs.
Baking soda helps soften the beans and neutralize acidity from the tomatoes—optional but helpful.
This stew is ideal for meal prep—flavors deepen over time. Store leftovers in the fridge for up to 4 days or freeze for longer storage.
Pairs perfectly with flatbread or warm cornbread.