01 Nov Three Sisters Stew

Three Sisters Stew

This three sisters stew is named after the indigenous agricultural practice of planting beans, corn, and squash together. Not only do these ingredients taste great together, but they also actually help one another grow! Corn stalks form a trellis that the beans can climb. Squash leaves help shade the soil and reduce evaporation, so the plants need less water. The beans deposit nitrogen back into the soil that the corn needs. It’s a wonderful system where each piece plays an important part to benefit the whole. This Three Sisters Stew is a warm bowl of simple veggie stew that is sure to keep you satisfied.

Three Sisters Stew

This Three Sisters stew is named after the indigenous agricultural practice of planting beans, corn, and squash together. Not only do these ingredients taste great together, they actually help one another grow! 

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Servings: 5

Ingredients Method

Ingredients

  

• 3 tablespoons sunflower oil
• 1 medium yellow onion chopped
• 2 large garlic cloves minced
• 4 cups chicken or vegetable stock
• 1 ½ pounds winter squash cubed
• 3 sprigs fresh savory or 1 teaspoon dried savory
• ½ teaspoon ground black pepper
• 1 pound russet potatoes peeled and cubed
• ⅓ pound green beans cut into ½" pieces
• 30 ounces hominy corn kernels drained
• ¾ cup crushed tomatoes
• 1 ½ teaspoons sea salt
• 3 tablespoons minced parsley optional

Method

 

1. Heat oil in a 6-quart stockpot over medium heat. Add onion and sauté until translucent then add garlic and cook for a minute. 
2. Add stock, winter squash, savory, and black pepper. Bring to a simmer and cook for 5 minutes.
3. Add potatoes, green beans, hominy, tomato, and salt. Return soup to a simmer and cook until potatoes are tender.
4. Remove savory sprigs if using and stir in parsley. Adjust seasoning to taste and serve.
5. Enjoy!

Recipe Provided by INFRA