Zutaten für Three Sisters Stew
- Sugar Pumpkin
- 3 tablespoons olive oil, divided
- 1 medium onion, chopped
- 2 cloves garlic, minced
- Green Peppers
- Diced Tomatoes With Juice
- Canned Pinto Beans
- 1 (15 ounce) can corn, drained
- 1 cup vegetable broth
- 1/4 teaspoon red pepper flakes (optional)
- Ground Cumin
- Dried Oregano
- Salt and freshly ground black pepper, to taste
- 1/4 cup chopped fresh cilantro, plus more for garnish
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Zubereitung von Three Sisters Stew
- Preheat oven to 400°F (200°C).
- Cut one medium butternut squash (about 2 lbs) in half lengthwise. Remove seeds and fibers.
- Place squash halves, cut-side up, in a foil-lined shallow baking pan. Drizzle with 1 tablespoon olive oil and season with salt and pepper.
- Bake for 40-50 minutes, or until easily pierced with a knife but still firm.
- Once cool enough to handle, scoop out the flesh and cut into 1-inch cubes. Set aside.
- Heat 2 tablespoons olive oil in a large soup pot or Dutch oven over medium-low heat.
- Add 1 medium onion, chopped, and sauté until translucent, about 5 minutes.
- Add 2 cloves garlic, minced, and sauté for another minute until fragrant.
- Add 1 (15-ounce) can of corn, drained; 1 (15-ounce) can of kidney beans, rinsed and drained; 1 cup vegetable broth; 1 teaspoon dried sage; 1/2 teaspoon dried thyme; 1/4 teaspoon red pepper flakes (optional); and the roasted butternut squash to the pot.
- Bring to a simmer, then reduce heat to low, cover, and simmer for 20-25 minutes, or until vegetables are tender.
- Season generously with salt and pepper to taste.
- If time allows, let the stew stand for 1-2 hours before serving to allow flavors to meld. Reheat gently if needed.
- Just before serving, stir in 1/4 cup chopped fresh cilantro.
- Adjust consistency with additional vegetable broth if needed. The stew should be thick and moist, not soupy.
- Serve in warm bowls, garnished with extra cilantro if desired.
Nutrition Information (Approximate per serving)
Sodium
13 g
Sugar
12g
Fat
3g
Carbs
13g
