Wasuŋ Lakȟóta Wičhóȟ'aŋ (Three Sisters Stew)
"Three Sisters Stew is a traditional Native American dish that combines three key ingredients: corn, beans, and squash. In Lakota cuisine, this stew may be made with buffalo meat or other protein sources, along with corn, beans, and squash, to create a nutritious and flavorful dish. This recipe is vegan as written, so add protein if you want it."
Ingredients
Nutritional
- Serving Size: 1 (512.2 g)
- Calories 951.8
- Total Fat - 96.3 g
- Saturated Fat - 58.7 g
- Cholesterol - 244 mg
- Sodium - 1758.2 mg
- Total Carbohydrate - 25.3 g
- Dietary Fiber - 3.7 g
- Sugars - 7.1 g
- Protein - 4.6 g
- Calcium - 69.3 mg
- Iron - 1.4 mg
- Vitamin C - 13.9 mg
- Thiamin - 0.1 mg
Step by Step Method
Step 1
Heat the vegetable oil in a large pot or Dutch oven over medium heat. Add the diced onion and minced garlic, and sauté until the onion becomes translucent and fragrant.
Step 2
Add the cubed butternut squash to the pot and cook for about 5 minutes, stirring occasionally, until the squash starts to soften slightly.
Step 3
Stir in the corn kernels and cooked beans, and continue to cook for another 2-3 minutes.
Step 4
Pour in the vegetable broth and add the ground cumin and dried oregano. Season with salt and pepper to taste.
Step 5
Bring the stew to a boil, then reduce the heat to low. Cover the pot and simmer for about 20-25 minutes, or until the squash is tender and the flavors have melded together.
Step 6
Taste the stew and adjust the seasonings if needed.
Step 7
Garnish with fresh chopped cilantro if desired.
Tips
No special items needed.