Three sisters stew is brought to you in collaboration with the Kaku-ixt Mana Ina Haws.
The Three Sisters Stew is a traditional and contemporary Native American dish that originated from the interdependent farming practices of the indigenous peoples of North America. The dish is made with the three sister foods; The Three Sisters are often planted in a specific order: corn first, followed by beans, and then squash. This allows the corn to grow tall enough for the beans to climb, and the squash to spread its vines.. This farming method, known as companion planting, allowed the crops to benefit from each other’s growth and provided a sustainable and bountiful harvest.
This combination is often seen as a symbol of the interconnectedness of all living things, and the importance of working together for the benefit of all.
Ingredients:
- Whole onion
- One tomato
- Whole yellow squash
- 2 cloves of garlic
- 2 cups of vegetable stock / broth
- 1 can of black beans
- 1 can of corn
- Optional:
- I tbsp of vegetable oil
- Green bell pepper
- Salt
- Pepper
- Dried Oregano
- Cumin
- Cilantro (added at the end)
Directions:
Cut an onion into fine chunks, and dice about 1 cup of tomato. Mince 2 cloves of garlic, and chop the yellow squash into medium sized chunks. Set aside the canned corn and black beans.
Put a medium sized pot on the stove on medium heat. Put in about 1 tbsp of oil (or substitute 1-2 tbsp of stock). Add the onion, garlic and squash to the pot and saute for a few minutes. Stir occasionally until the squash begins to brown, and the onions become translucent. Then add tomatoes and optional seasonings.
Drain the cans of corn and beans then add to the pot. Add 2 cups of vegetable broth and cover and simmer with a lid for 30 minutes. Add more vegetable broth to adjust the thickness of the stew to your preference, then plate and enjoy!
