Cooking Index - Cooking Recipes & Ideas'Three Sisters' Stew Recipe - Cooking Index

'Three Sisters' Stew

Courses: Soup, Vegetarian
Serves: 6 people

Recipe Ingredients

1   Sugar pumpkin - (abt 2 lbs) (small) = (or 1 large butternut or carnival squash)
1 tablespoon 15mlOlive oil
1 tablespoon 15mlOnion - chopped (medium)
2   Garlic cloves - minced
1/2   Green or red bell pepper - cut into short, (medium) narrow strips
1   Diced tomatoes - (14 to 16 oz) - with liquid
2 cups 320g / 11ozCooked or canned pinto beans
2 cups 125g / 4.4ozCorn kernels (from 2 large or 3 medium ears)
1 cup 237mlHomemade or canned vegetable stock (or water)
1   Fresh hot chile - (to 2) - seeded, minced (small)
1 teaspoon 5mlGround cumin
1 teaspoon 5mlDried oregano
  Salt - to taste
  Freshly-ground black pepper - to taste
3 tablespoons 45mlMinced fresh cilantro - (to 4)

Recipe Instructions

Preheat the oven to 400 degrees.

Cut the pumpkin 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. 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.

Heat the oil in a soup pot. Add the onion and saute over medium-low heat until translucent. Add the garlic and continue to saute until the onion is golden.

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.

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.


"In Native American mythology, squash, corn, and beans are known as of the "three sisters." These are the very crops, along with garden vegetables, that the harvest festival of Thanksgiving is meant to celebrate!"

"In A Vegetarian Kitchen at"


Average rating:

Unrated, please add a rating

Submit your rating:

Click a star to rate this recipe.