I am interested in Native American history and culture and came across a recipe online for Three Sisters Stew by Lois Ellen Frank, PhD, published on 1 November 2022 and reviewed by Dietician Emily Lachtrupp, M.S., RD. This recipe is part of their showcase: There’s a Movement to Revitalize Indigenous Cuisines and Knowledge – Here’s why that Matters:-

https://www.eatingwell.com

Three Sisters Stew is an easy recipe to prepare, and is nutritious and delicious. It is naturally diabetes-friendly, nut-free, dairy-free, soy-free, heart-healthy, vegan, vegetarian, egg-free and gluten-free!

The Three Sisters are corn, beans and squash, which for centuries have been planted together by indigenous peoples and which have spiritual significance for some. In New Mexico, the saying a healthy environment means a healthy culture is a popular one, rooted in the belief that this leads to healthy people. The way these vegetables grow together on the land reinforces this idea that all things are connected. The beans climb the cornstalks, the squash leaves give shade to the soil thereby limiting weed growth, and the beans set nitrogen into the soil and help to stabilize the cornstalks.

There are 23 unique Native American communities in New Mexico, including nineteen Pueblos, three Apache tribes (Fort Sill Apache Tribe, the Jicarilla Apache Nation and the Mescalero Apache Tribe) and the Navajo Nation. Each tribe is a Sovereign Nation with its own government, customs, tradition and culture. The 19 Pueblos comprise: Acoma, Cochiti, Isleta, Jemez, Laguna, Nambe, Ohkay Owingeh, Picuris, Pojoaque, Sandia, San Felipe, San Ildefonso, Santa Ana, Santa Clara, Santo Domingo, Taos, Tesuque, Zuni and Zia.

Although this can be served in all seasons, Three Sisters Stew is an ideal winter dish and develops further if you have enough for leftovers the next day (if you can resist seconds!), and quantities can be doubled or even trebled for many or greedy appetites! I am sharing the recipe as it is which serves 8 people, but feel free to halve quantities if feeding four or fewer people. Types of squash include zucchini, pumpkin, butternut, Crown Prince and winter squash, according to seasonality.

Ingredients

• 1 tbsp sunflower oil (I used olive oil – I do not usually use seed oils)
• 1 large yellow onion, chopped (you could use a large red or white onion if preferred)
• 1 tbsp chopped garlic (3 or 4 fat cloves)
• 1 large green bell pepper, chopped (red, orange or yellow if preferred)
• 3 medium zucchini, diced (I used a home-grown winter squash)
• 1 (28 oz) can no-salt-added whole peeled or diced tomatoes. (I used one 400g can tomatoes).
• 2 (15 oz) cans no-salt-added pinto beans, rinsed.
• 2 (15 oz) cans no-salt-added pinto beans, rinsed.
• 1^1/2 cups corn kernels (I used corn cobs)
• 4 cups water
• 3 tbsp dried New Mexico red chili pepper or other mild chili pepper (I used a smaller amount of hot chili pepper)
• 1 tsp kosher salt
• ^1/2 tsp dried Sonoran or Mexican oregano
• ^1/4 tsp dried thyme
• ^1/2 tsp ground pepper
• Flat-leaf parsley and/or microgreens for garnish.

Step 1

Heat oil in a large pot over medium-high heat. Add onion and cook, stirring occasionally, until beginning to caramelize which will take 4-6 minutes. Add garlic and cook, stirring, until fragrant, for 30 seconds. Add the bell pepper and cook for 2 minutes, stirring occasionally, until slightly softened. Add the zucchini or other squash and cook, stirring occasionally, until slightly softened, for about 2 minutes. Add the tomatoes and their juice. Remember that if using whole tomatoes to break them up as you add them. Cook for a further 4 minutes, stirring occasionally, until the mixture returns to a simmer.

Step 2

Stir in the kidney beans and pinto beans, the corn and the water, and bring to a boil over a high heat. Reduce the heat to a simmer and stir in the chili powder, salt, herbs and pepper. Cook for about 20 minutes, stirring occasionally, until the liquid is a little reduced.

Step 3

Serve topped with parsley and/or microgreens, if desired.

Cook’s notes

1. For a heartier meal why not serve with some steamed brown rice or sweet potato, or perhaps some cornbread.
2. I added a pinch of sumac for an extra vibe.
3. Feel free to use whatever herbs you have available. I often use fresh garden herbs in recipes.
4. For a thicker stew, add a little coconut milk or ground almonds to taste.

Enjoy!

You can watch a step-by-step guide on my YouTube channel:-

Happy cooking!

Catherine