American · Dinner
Three Sisters Stew
Corn, Bean and Squash
A hearty Native American vegan stew simmering corn, pinto beans and butternut squash in a tomato and vegetable broth base. Onion, garlic and smoked paprika build savoury depth while cilantro and lime finish it fresh. Served with warm cornbread or over rice for a filling one-pot supper.
$3
20 minsPrep
40 minsCook
60 minsTotal
EasyLevel
Nutrition per serving
409Calories
13.4gProtein
15.3gFat
68.1gCarbs
11.9gSugar
16.9gFiber
536mgSodium
0mgChol
2.2gSat Fat
892mgPotassium
118mgCalcium
3.2mgIron
0mcgVitamin B12
31mgVitamin C
vegan
vegetarian
gluten-free
egg-free
high-fiber
low-calorie
rich-umami
hidden-gems
vegan
gluten-free
Instructions
1
Prep
Peel and cube the squash, dice the onion, mince the garlic, drain the beans and chop the cilantro so everything is ready.
2
Sauté
Heat the olive oil in a heavy pot over medium heat, cook the onion 4 minutes until softened, then add the garlic and cook 30 seconds more until fragrant.
3
Bloom
Stir the smoked paprika and cumin into the pot over medium heat for 1 minute until the raw smell fades and the oil colours.
4
Simmer
Add squash, crushed tomatoes and vegetable stock, bring to a gentle bubble and cook covered over medium-low heat 20 minutes until the squash is fork-tender.
5
Plate
Stir in pinto beans, corn and lime juice, simmer 10 minutes until slightly thickened, then ladle into a bowl and scatter cilantro over the top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz341g cooked pinto beans
- 11 oz311g butternut squash
- 6 oz170g corn kernels
- 1 cup150g onion
- 4 cloves4 cloves garlic
- 7 oz100g, a quarter of a 14.5 oz can canned crushed tomatoes
- 2 cup480ml vegetable stock
- 2 tbsp2 tbsp olive oil
- 2 tsp2 tsp smoked paprika
- 1 tsp1 tsp ground cumin
- 4 tbsp4 tbsp cilantro
- 11 lime, juiced
