Three Sisters Stew 27, Native American
Created by dienia b on May 13, 2015
- Servings: 6
- Prep Time: 15m
- Cook Time: 30m
- Recipe #18999
Ingredients
- 2 pound squash (butternut squash, diced, cooked)
- 2 tablespoons oil
- 1 yellow onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper (cut into short narrow strips)
- 1 can (16 ounce) diced tomatoes (fire-roasted, with liquid)
- 2 cans (15 ounce) beans (pinto, drained)
- 2 cups whole kernel corn (12 ounces, frozen)
- 1 cup vegetable broth
- 1 jalapeno pepper (seeded and minced)
- 1 teaspoons ground cumin
- 2 teaspoons chili powder
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 1/2 teaspoon liquid smoke seasoning (2 drops)
- 1/2 teaspoon freshly ground black pepper
- 2 tablespoons minced cilantro
- 2 tablespoons minced parsley
How to Make
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Step 1: Heat the oil in a soup pot.
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Step 2: Add the onion and sauté until translucent.
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Step 3: Add the garlic and continue to sauté until the onion is golden.
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Step 4: Add the squash and all the remaining ingredients except the parsley and cilantro ,
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Step 5: And bring to a simmer.
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Step 6: Simmer gently, covered, until all the vegetables are tender, about 20 to 25 minutes.
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Step 7: Season to taste with salt and pepper.
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Step 8: If time allows,
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Step 9: Let the stew stand for 1 to 2 hours before serving,
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Step 10: Then heat through as needed.
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Step 11: Just before serving, stir in the cilantro and parsley
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Step 12: The stew should be thick and very moist but not soupy;
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Step 13: Add additional stock or water if needed.
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Step 14: Adjust seasonings to your liking.
Nutritional Facts
- Serving Size: 1 (490.5 g)
- Calories 200.4
- Total Fat - 5.9 g
- Saturated Fat - 0.8 g
- Cholesterol - 0 mg
- Sodium - 767.2 mg
- Total Carbohydrate - 34.6 g
- Dietary Fiber - 8.2 g
- Sugars - 12.2 g
- Protein - 6.4 g
- Calcium - 102 mg
- Iron - 2.7 mg
- Vitamin C - 65.4 mg
- Thiamin - 0.2 mg