North America / Main
Three Sisters Stew
Three sisters stew is a traditional and contemporary Native American dish. The dish includes the three sister foods of maize, beans, and squash, which are prevalent in many Native American diets. The three traditional ingredients are made together because of farming methods that often included all three crops in the same field with an interdependent relationship. Beans climb the tall maize stalks and fertilize the soil throughout their lives. Squash covers the ground between maize stalks, protecting the bean and maize roots.
Ingredients
- pumpkin, small; 2 lb; or butternut or carnival squash1
- olive oil1 tbsp
- onion, medium; chopped1
- garlic, minced2 clove
- green or red bell pepper, medium; or red bell pepper; cut into short narrow strips1/2
- diced tomatoes, 14–16 oz; with liquid1 can
- pinto beans, cooked or canned2 cup
- sweetcorn, kernels from 2 large or medium ears2 cup
- water, or homemade vegetable stock1 cup
- chilli, fresh; seeded and minced1–2
- ground cumin1 tsp
- oregano, dried1 tsp
- salt, to taste
- pepper, freshly ground; to taste
- coriander, fresh; minced3–4 tbsp
Quantities are auto-calculated from the original recipe as a guide. Items without numbers (e.g. “to taste”) are not changed.
Method 6 steps
Preheat the oven to 400°F.
Cut the pumpkin or squash in half lengthwise and remove the seeds and fibers. Cover with aluminum foil and place the halves, cut side up, in a foil-lined shallow baking pan.
Bake for 40–50 minutes, or until easily pierced with a knife but still firm (if using squash, prepare the same way). When cool enough to handle, scoop out the pulp, and cut into large dice. Set aside until needed.
Heat the oil in a soup pot. Add the onion and sauté over medium-low heat until translucent. Add the garlic and continue to sauté until the onion is golden.
Add the pumpkin and all the remaining ingredients except the last 2 and bring to a simmer. Simmer gently, covered, until all the vegetables are tender, about 20–25 minutes. Season to taste with salt and pepper.
If time allows, let the stew stand for 1–2 hours before serving, then heat through as needed. Just before serving, stir in the cilantro. The stew should be thick and very moist but not soupy; add additional stock or water if needed. Serve in shallow bowls.
Region evidence: same dish in another source — Wikibooks (English): “Three Sisters Soup”
