Best 8 Three Sisters Stew Recipes

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In the culinary realm, few dishes hold the charm and significance of the Three Sisters Stew. This flavorful and hearty stew draws its inspiration from the traditional crop rotation system practiced by Native American tribes in North America. In this harmonious triad, corn, beans, and squash unite, each contributing its unique flavors and nutritional properties to create a symphony of flavors. Whether you're seeking a rich and comforting meal or exploring the depths of culinary history, the Three Sisters Stew is an adventure waiting to be savored.

Here are our top 8 tried and tested recipes!

THREE SISTERS STEW



Three Sisters Stew image

Matt Mead, the governor of Wyoming, recalls being taken out by his grandfather on the family ranch to shoot his first duck for Thanksgiving at age 9, when he was so small that his grandfather had to brace him from behind to help absorb the kick from the shotgun. Game is found on many Thanksgiving tables in the state, but other traditions predate the hunt. The trinity of corn, beans and squash was central to the agriculture of the Plains Indians in what would later become Wyoming, and some cooks honor that history each Thanksgiving with a dish called Three Sisters stew. The writer Pamela Sinclair's version is a highlight of her 2008 cookbook, "A Taste of Wyoming: Favorite Recipes From the Cowboy State." The stew works nicely as a rich side dish for turkey, and can easily be adapted to vegetarian tastes by omitting the pork and adding a pound of cubed butternut squash instead.

Provided by Sam Sifton

Categories     dinner, lunch, soups and stews, main course

Time 1h40m

Yield 8 servings

Number Of Ingredients 15

1 pound trimmed pork loin, cut into 1-inch cubes
1 teaspoon ground cumin
Kosher salt, as needed
Black pepper, as needed
2 tablespoons neutral oil, such as canola
1 large yellow onion, diced
3 garlic cloves, minced
4 cups turkey or chicken stock, preferably homemade or low-sodium
1 medium yellow squash, diced
1 (15-ounce) can pinto beans, drained
1 (15-ounce) can black beans, drained
1 (14 1/2-ounce) can chopped tomatoes
2 cups fresh or frozen corn kernels
1 (4-ounce) can roasted green chiles (1/2 cup)
1/2 bunch fresh cilantro, roughly chopped

Steps:

  • Season pork with cumin, salt and pepper. Heat oil in a Dutch oven or large heavy-bottomed saucepan over medium-high heat until it shimmers. Add pork, in batches if necessary, and cook, turning as needed, until lightly browned on all sides, 5 to 6 minutes. Transfer pork to a bowl and set aside.
  • Add onion to pan and sauté, stirring occasionally, until translucent, 5 to 7 minutes. Add garlic and sauté, stirring occasionally, until lightly colored, 2 to 3 minutes. Return pork to pan, along with stock and squash, and bring to a boil. Reduce heat to medium-low and simmer, covered, for about 30 minutes.
  • Add beans, tomatoes, corn and chiles and cook, uncovered, over medium heat until stew has thickened, about 40 minutes. Add cilantro and season to taste with salt and pepper.

Nutrition Facts : @context http, Calories 389, UnsaturatedFat 9 grams, Carbohydrate 44 grams, Fat 14 grams, Fiber 10 grams, Protein 24 grams, SaturatedFat 3 grams, Sodium 1071 milligrams, Sugar 6 grams, TransFat 0 grams

THREE SISTERS HARVEST STEW



Three Sisters Harvest Stew image

This comes from a great book. Cooking Like a Goddess by Cait Johnson. The "sisters" are corn, squash, and beans. This is a hearty vegetable stew that'll warm you body and soul after a crisp fall day of raking leaves. Pair with crusty bread and apple cider, mmmmm. I've served this with great success at quite a few pot-lucks.

Provided by Kitsune

Categories     Stew

Time 35m

Yield 6-8 serving(s)

Number Of Ingredients 12

2 tablespoons olive oil
1 -2 cup vegetable broth or 1 -2 cup chicken broth
1 large onion, chopped
3 -4 garlic cloves, chopped
1 large carrot, cut into 1 inch chunks
3/4 cup butternut squash, cubed (you can find squash already peeled and cubed in the frozen food section)
1 (15 ounce) can chickpeas, drained (or any other beans)
1 cup frozen corn kernels
1 teaspoon dried sage (gives an earthy flavor)
1 dried chipotle chile (or 1 teaspoon chipotle powder or to taste)
salt
1/4 cup fresh parsley, chopped (or 1 tablespoon dried parsley)

Steps:

  • In a large stew pot, heat the olive oil.
  • Add the onion and stir to coat with oil.
  • Saute until golden, then add garlic, carrot, squash, beans, corn, sage, chipotle, and salt. Add broth a bit at a time until you are satisfied with the consistency.
  • Simmer until squash is tender, then add chopped parsley and stir.
  • Serve hot.
  • I often sustitute a 10 oz. package of frozen pureed squash for the cubed squash for a smoother texture.

"THREE SISTERS" STEW



I was looking for vegetarian main dishes for Thanksgiving and found this one. I haven't made it yet but it looks delicious.

Provided by Ingen

Categories     < 4 Hours

Time 2h

Yield 6 serving(s)

Number Of Ingredients 14

1 small sugar pumpkin or 1 large butternut squash
1 tablespoon olive oil
1 medium onion, chopped
2 garlic cloves, minced
1/2 medium green peppers or 1/2 medium red bell pepper, cut into short, narrow strips
1 (14 ounce) can diced tomatoes with juice
2 cups canned pinto beans
2 cups corn kernels (from 2 large or 3 medium ears)
1 cup vegetable stock or 1 cup water
1 -2 small hot chili pepper, seeded and minced
1 teaspoon ground cumin
1 teaspoon dried oregano
salt & freshly ground black pepper
3 -4 tablespoons fresh cilantro, minced

Steps:

  • Preheat the oven to 400 degrees.
  • 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 to 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 to 25 minutes. Season to taste with salt and pepper.
  • If time allows, let the stew stand for 1 to 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.

THREE SISTERS STEW



Three Sisters Stew image

Make and share this Three Sisters Stew recipe from Food.com.

Provided by dicentra

Categories     Vegan

Time 25m

Yield 6-8 serving(s)

Number Of Ingredients 10

1 tablespoon oil
1/2 cup uncooked rice
1 medium onion, cut into thin wedges
2 (14 ounce) cans vegetable broth
1 medium zucchini, diced (2 cups)
2 cups corn
1 (15 ounce) can pinto beans, rinsed and drained
1/2 teaspoon basil
1/4 teaspoon oregano
black pepper

Steps:

  • Heat oil in a large saucepan over med-high until hot. Add rice, onion and garlic and cook for 2-3 minutes until onion is crisp tender. (Don't burn the garlic!).
  • Stir in all the remaining ingredients. Bring to a boil.
  • Reduce heat and simmer uncovered for 15-20 minutes until rice is tender and broth is slightly thickened.

THREE SISTERS STEW



THREE SISTERS STEW image

Categories     Soup/Stew     Vegetable     Bake     Sauté     Vegetarian     Fall

Yield 8

Number Of Ingredients 17

1 small sugar pumpkin or 1 large butternut squash
(about 2 pounds), or see shortcut following recipe
2 tablespoons olive oil
1 medium onion, chopped
2 to 4 cloves garlic, minced
1 medium green or red bell pepper, cut into short narrow strips
14- to 16-ounce can fire-roasted diced tomatoes, with liquid
2 to 3 cups cooked or canned (drained and rinsed) pink or pinto beans
2 cups corn kernels (from 2 large or 3 medium ears, or frozen)
1 cup homemade or canned vegetable stock, or water
1 or 2 small fresh hot chiles, seeded and minced,
or one 4-ounce can chopped mild green chilies
2 teaspoons ground cumin
2 teaspoons chili powder or mesquite seasoning
1 teaspoon dried oregano
Salt and freshly ground black pepper
1/4 cup minced fresh cilantro or parsley

Steps:

  • Preheat the oven to 375 degrees F.Remove stem from the pumpkin or squash and cut in half lengthwise. Cover with aluminum foil and place the halves, cut side up, in a foil-lined shallow baking pan. If your knives aren't sharp enough, just wrap the pumpkin or squash in foil and bake it whole. Bake for 40 to 50 minutes, or until you can pierce through with a knife, with a little resistance. When cool enough to handle, scrape out the seeds and fibers (clean the seeds for roasting, if you'd like). Slice and peel, then cut into large dice.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 or squash 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 to 25 minutes. Season to taste with salt and pepper.If time allows, let the stew stand for 1 to 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. Adjust seasonings to your liking. Serve in bowls.

THREE SISTERS VEGETABLE STEW



Three Sisters Vegetable Stew image

Make and share this Three Sisters Vegetable Stew recipe from Food.com.

Provided by Diana Adcock

Categories     Stew

Time 30m

Yield 6 serving(s)

Number Of Ingredients 15

1 teaspoon butter
1 large onion, chopped medium
3 garlic cloves, minced
2 cups fresh corn
2 cups pinto beans
2 anaheim chilies, roasted and chopped
cinnamon
salt
pepper
1 butternut squash, roasted with
cinnamon, plus
salt and pepper, puree half and chop the other
4 green onions, chopped fine
sharp white cheddar cheese
corn tortilla, warm

Steps:

  • Saute onions and garlic in a little bit of butter until translucent.
  • Add corn and beans and heat thoroughly.
  • Add peppers and squash and heat through.
  • Add green onions, stir and remove from heat.
  • Serve hot in warm tortillas and shredded cheese.

THREE SISTERS STEW



Three Sisters Stew image

My family bloodlines are the Chickasaw Indian. This soup is a tradition. The Chickasaws were farmers and ahead of their time. They planted their plants in groups of three, the oldest sister is corn, she grew straight and tall to watch over the others. The second sister is squash, she grew low to the ground too keep the feet warm...

Provided by Cathy Smith

Categories     Other Main Dishes

Time 2h

Number Of Ingredients 15

2 c frozen or fresh corn kernels
2 c squash, (i used 1 cup zucchini and 1 cup yellow squash)
2 c beans/peas ( i used pinto beans and blackeyed peas)
1 c barley
1 small onion diced
4 clove garlic diced/pureed
2 can(s) (14.5 ounce) petite diced tomatoes
1 can(s) (15 ounce) tomato sauce
1 lb ground pork or pork stew meat (may omit for vegetarian choice)
1 lb potatoes, scrubbed and large diced
2 tsp morton's nature season
2 tsp chili powder
1 tsp cumin
salt and pepper as desired
enough water or chicken broth to cover

Steps:

  • 1. Drain the beans and rinse lightly. Fry your meat and drain well. Set aside.
  • 2. Place all vegetables and meat in stewpot. Add tomatoes and tomato sauce. Add seasoning. Taste and add any more seasoning you need.
  • 3. Add enough water or broth to cover. Then bring to a boil and turn heat down and simmer until tender. Serve with crackers, cornbread or fry bread.
  • 4. You may use any kind of squash and bean or pea and the corn can be yellow or white. You can change the meat around to beef or it can remain vegetarian. However, pork is the traditional meat.
  • 5. Notes: I have been using 1 can of Ro Tel mild tomatoes in place of 1 can of tomatoes. Second, I have some real finicky eaters that do not like some vegetables but to try to up the nutrition as well as flavor, I use V8 and a bit of Knorr caldo de pollo, a chicken bouillon. Everyone likes it very much. I also have been roasting fresh corn on the cob over the summer and roasting 4-5 ears extra and cutting that off the cob and using it.

THREE SISTERS HARVEST STEW



THREE SISTERS HARVEST STEW image

Categories     Soup/Stew     Vegetable

Number Of Ingredients 15

1 medium onion, chopped
2 cloves garlic, chopped
1 jalapeno chili, seeded and minced
1 1/2 cups cooked kidney or pinto beans or 1 (15 ounce) can no salt added
1/2 cup green bell pepper, cut into strips
1/2 cup red bell pepper, cut into strips
2 cups corn kernels
2 cups no salt added vegetable stock
3 cups chopped acorn, butternut or carnival squash, cut into 3/4 inch chunks
1 teaspoon ground cumin
1 1/2 cups diced tomatoes or 1 (15 ounce) can diced tomatoes
1 teaspoon dried oregano
1/8 teaspoon ground pepper
5 ounces spinach
1/4 cup raw pumpkin seeds, lightly toasted

Steps:

  • Heat 2 tablespoons water in a soup pot, add the onion and saute until tender. Add the garlic and jalapeno and continue to saute for an additional minute. Add remaining ingredients except spinach. Bring to a boil, reduce heat and simmer until all the vegetables are tender, about 25 minutes. Add additional vegetable broth if needed to adjust consistency. Stir in spinach and heat until wilted. Serve topped with toasted pumpkin seeds. In Native American mythology, squash, corn and beans are known as the "three sisters". Interplanting corn, beans and squash in the same mounds enhances their growth and was widespread among American Indian farming societies. Corn acts as a trellis for climbing beans, which nourish the soil with nitrogen, and squash vines shade the shallow corn and bean roots.

Tips:

  • Choose fresh, seasonal vegetables. This will ensure that your stew is packed with flavor.
  • Don't be afraid to experiment with different herbs and spices. A little bit of cumin, chili powder, or paprika can add a lot of flavor to the stew.
  • Cook the stew slowly over low heat. This will allow the flavors to develop and deepen.
  • Serve the stew with a side of bread or cornbread. This will help to soak up the delicious broth.

Conclusion:

Three Sisters Stew is a delicious and nutritious dish that is perfect for a hearty meal. It is also a great way to use up fresh, seasonal vegetables. With its simple ingredients and easy-to-follow instructions, Three Sisters Stew is a great recipe for beginner cooks. So gather your ingredients and give it a try tonight!

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