Wasuŋ Lakȟóta Wičhóȟ'aŋ (Three Sisters Stew)
Created by NELady on May 28, 2023
- Servings: 4
- Prep Time: 15m
- Cook Time: 30m
- Recipe #40773
Ingredients
- 1 tablespoon vegetable oil
- 1 onion, diced
- 2 cloves garlic, minced
- 2 cups butternut squash, peeled and cubed
- 2 cups corn kernels (fresh or frozen)
- 2 cups cooked beans (such as kidney beans or black beans)
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- Salt and pepper, to taste
- Fresh cilantro, chopped (for garnish, optional)
How to Make
-
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.
Nutritional Facts
- 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