Go Back
Print Pin

Three Sisters Stew

Celebrating one of the most enduring agricultural traditions of many Native American peoples, Three Sisters Stew combines corn, beans, and squash into a hearty, nourishing dish. These three ingredients complement one another in both the garden and the kitchen, creating a comforting stew that's rich in flavor, color, and tradition.
Course Main Course
Cuisine Native American / American
Prep Time 20 minutes
Cook Time 45 minutes
Total Time 1 hour 5 minutes
Servings 8 people
Calories 185kcal

Ingredients

  • 2 tbsp avocado oil
  • 1 medium yellow onion diced
  • 2 cloves garlic minced
  • 2 celery stalks diced
  • 2 carrots diced
  • 1 medium zucchini diced
  • 2 cups butternut squash peeled and cubed
  • 1½ cups cooked pinto beans or kidney beans drained
  • 1½ cups corn kernels fresh, frozen, or canned
  • 1 14.5 oz can diced tomatoes, undrained
  • 4 cups low-sodium vegetable broth or chicken broth
  • 1 tsp smoked paprika
  • 1 tsp ground cumin
  • ½ tsp dried thyme
  • ½ tsp dried oregano
  • 1 bay leaf
  • Sea salt and freshly ground black pepper to taste
  • 2 tbsp chopped fresh parsley
  • 1 tbsp chopped fresh cilantro optional

Instructions

  • 1. Sauté the Vegetables

    Heat avocado oil in a large Dutch oven or soup pot over medium heat.
    Add the onion, celery, and carrots. Cook for 5–6 minutes until softened.
    Stir in the garlic and cook for another minute.

    2. Build the Stew

    Add the zucchini, butternut squash, tomatoes, beans, corn, broth, smoked paprika, cumin, thyme, oregano, bay leaf, salt, and pepper.
    Stir well.

    3. Simmer

    Bring to a gentle boil.
    Reduce heat, cover, and simmer for 30–35 minutes, or until the squash is tender.

    4. Finish

    Remove the bay leaf.
    Taste and adjust seasoning.
    Stir in the fresh parsley and cilantro just before serving.

Notes

Serving Suggestions

Serve with:
  • Fresh fry bread
  • Cornbread
  • Wild rice
  • Roasted pumpkin seeds
  • Fresh sliced avocado
  • A crisp green salad

Chef's Notes

  • The stew thickens as it rests.
  • Add additional broth if reheating.
  • For extra richness, stir in a tablespoon of butter before serving.
  • A pinch of chili flakes adds gentle warmth without overpowering the vegetables.