Three sisters stew
This First Nation's dish (often attributed to the Iroquois), combines the Three Sisters: corn, beans, and squash which are traditionially grown together in a combined gardening method.
Servings 4
Ingredients
- 1 acorn squash, cut into pieces or other small squash, such as butternut
- 1 onion, chopped
- 2-3 cloves garlic, minced
- 3 ears corn or 4 dL canned / frozen
- 1 can beans, 540 mL e.g. pinto
- 1 can crushed tomatoes, 800 mL
- 1 tbsp vegetable stock, cube or powder
- 1-2 green chili, minced or powder
- 1 tsp black pepper
- salt to taste
- 2 tsp olive oil
Instructions
- Sweat onion until translucent in a large pot.
- Add garlic and chili.
- Add canned tomatoes.
- Meanwhile, split squash in half and deseed. Optional: peel it. (I peeled the acorn squash but I usually don't peel butternut.)Cut into 2-3 cm pieces.
- Add squash to pot.
- Simmer until squash is soft (around 15 min for acorn squash).
- Add beans and simmer another 5 minutes.
- While cooking the squash, prepare the corn.If using fresh corn: use a knife to remove the kernels. If using canned: strain. If using frozen: thaw.Toast the corn kernels in a hot, dry pan. Don't crowd the pan and don't stir too often. They should get a lot of color.
- Add corn kernels to stew and serve.