RCI-SP.003.0684.001
Three Sisters Stew
The Three Sisters Stew is a traditional and contemporary Native American dish. The dish includes the three sister foods are the maize, beans, and squash, which are prevalent in Native American diets.
Prep20 min
Cook40 min
Total60 min
Servings4
Difficultyadvanced
Ingredients
- pumpkin or 1 large butternut or carnival squash (about 2 pounds)1 small
- 1 tablespoon
- onion1 mediumchopped
- garlic2 clovesminced
- green or red bell pepper1/2 mediumcut into short, narrow strips
- can diced tomatoes14 to 16 ouncewith liquid
- 2 cups
- 2 cups
- water or home made vegetable stock1 cup
- fresh hot chiles1 or 2 unitseeded and minced
- each: ground cumin1 teaspoondried oregano
- salt and freshly ground pepper1 unitto taste
- fresh cilantro3 to 4 tablespoonsminced
Method
1
Preheat the oven to 400 degrees Fahrenheit
5 minutes
2
Cut the pumpkin or squash in half lengthwise and remove the seeds and fibers. Cover with aluminum foil and place the halves, cut side up, in a foil-lined shallow baking pan.
10 minutes
3
Bake for 40 to 50 minutes, or until easily pierced with a knife but still firm (if using squash, prepare the same way). When cool enough to handle, scoop out the pulp, and cut into large dice. Set aside until needed.
45 minutes
4
Heat the oil in a soup pot. Add the onion and sauté over medium-low heat until translucent. Add the garlic and continue to sauté until the onion is golden.
10 minutes
5
Add the pumpkin and all the remaining ingredients except the last 2 and bring to a simmer. Simmer gently, covered, until all the vegetables are tender, about 20 to 25 minutes. Season to taste with salt and pepper.
25 minutes
6
If time allows, let the stew stand for 1 to 2 hours before serving, then heat through as needed. Just before serving, stir in the cilantro. The stew should be thick and very moist but not soupy; add additional stock or water if needed. Serve in shallow bowls.
5 minutes