Three Sisters Stew

🧂 Ingredients

• 2 tablespoons olive oil
• 1 onion medium

  chopped
• 3 cloves garlic minced
• 2 teaspoons ground cumin
• 2-3 teaspoons chili powder
• 1 teaspoon dried oregano
• 1 teaspoon fine sea salt
• freshly ground black pepper to taste
• pinch of red pepper flakes

  optional
• 4 cups cubed squash

  like pumpkin or butternut squash
• 1 bell pepper medium

  chopped
• 3 small to medium zucchini

  chopped (about 2 cups)
• 1 15-ounce can tomatoes, diced with liquid (fire-roasted is nice)
• 1 15-ounce can pinto beans, drained and rinsed
• 1 15-ounce can red kidney beans, drained and rinsed
• 2 cups corn kernels fresh or frozen
• 3 to 4 cups water

  or vegetable broth
• ¼ cup fresh cilantro or parsley

  fresh, chopped

Instructions

• 1 Heat the olive oil in a soup pot or Dutch oven. Add the chopped onion and sauté
  over medium-low heat until softened and beginning to caramelize; 3 to 5 minutes.
  Stir in the garlic, cumin, chili powder, oregano, salt, pepper, and red pepper
  flakes if using; continue to sauté until the spices are fragrant, about 30
  seconds.
• 2 Add the cubed squash, bell pepper, zucchini, tomatoes, and drained beans to the
  pot. Pour in 3 cups of water and bring to a simmer.
• 3 Cover and gently simmer until the vegetables are tender; 20 to 25 minutes. Add
  additional water if needed. The stew should be thick and moist, but not overly
  soupy. It will continue to thicken as it cools.
• 4 Season with salt and pepper to taste. Before serving, garnish with fresh
  cilantro or parsley.

Nutrition Info