Three Sisters Stew
2
Points®
Total time: 1 hr • Prep: 20 min • Cook: 40 min • Serves: 6 • Difficulty: Easy
In Native American lore, “three sisters” refers to corn, squash, and beans, which are traditionally planted together—the beans at the base of the corn stalks, which serve as “stakes” for the vines to climb up, and squash in between so its large leaves can shade the ground and keep the soil moist. Here, a simple vegan stew celebrates the trio to delicious effect.
Ingredients
Olive oil
2 tbsp(s)
Onion
1½ cup(s)
Red bell pepper
1 large
Garlic
4 clove(s), large
Butternut squash
3 cup(s)
Fat free reduced sodium vegetable broth
2½ cup(s)
Frozen corn
2 cup(s)
Canned pinto beans
1½ cup(s)
No salt added diced tomatoes
14½ oz
Canned green chili peppers
4 oz
Ground cumin
2 tsp(s)
Dried oregano
1 tsp(s)
Kosher salt
1 tsp(s)
Black pepper
½ tsp(s)
Fresh parsley
6 tbsp(s)
Instructions
1
Heat the oil in a Dutch oven over medium. Add the onion, bell pepper, and garlic; cook until the vegetables are softened, 7 to 8 minutes, stirring occasionally. Stir in the squash, broth, corn, beans, tomatoes, chiles, cumin, oregano, salt, and black pepper; bring to a boil over high heat. Reduce the heat to low, partially cover, and simmer until the squash is tender, 25 to 30 minutes. Garnish with parsley, if desired.
2
Serving size: 1 ⅓ cups
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