Three Sisters Stew Recette

Celebrate Thanksgiving with this hearty and flavorful Three Sisters Stew! A vibrant vegetarian main course featuring butternut squash, corn, and beans – the three sisters of Indigenous American cuisine. This comforting stew is perfect for a festive gathering and boasts rich autumnal flavors that will impress your guests. Easy to follow instructions guide you to a delicious, satisfying meal.

Préparation 30 min

Cuisson 120 min

Calories 212.1 kcal

Protéines 16g

Note Soyez le premier

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L'équipe cuisine de Forktionary

Adaptée de Food.com, puis testée et standardisée par Forktionary.

Ingrédients pour 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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Comment préparer 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

Carbs

13g

Recipe Categories (Choose a category and find related recipes!)

Soups, Stews & Chilis Main Courses Main Dish / Dinner Vegetarian Proteins Bean & Lentil Recipes The Americas American Healthy Vegetarian Vegan Gluten Free Fall Recipes Holiday Recipes

Recipe Tags (Choose a tag and find related recipes!)

Time To Make Course Preparation Soups Stews Vegetarian Dietary 4 Hours Or Less

Questions fréquentes

Combien de temps faut-il pour préparer Three Sisters Stew ?

Three Sisters Stew prend environ 150 minutes du début à la fin — environ 30 minutes de préparation et 120 minutes de cuisson.

Combien de calories contient Three Sisters Stew ?

Three Sisters Stew contient environ 212.1 calories par portion, avec environ 16 g de protéines, 13 g de glucides et 6 g de lipides.

De quels ingrédients ai-je besoin pour Three Sisters Stew ?

Les principaux ingrédients de Three Sisters Stew sont Sugar Pumpkin, Olive Oil, Onion, Garlic Cloves, Green Peppers, Diced Tomatoes With Juice. Consultez la liste complète avec les quantités ci-dessus.