Three Sisters Stew for Meatless Monday

218The Iroquois Indians started practicing companion planting in their organic vegetable gardens almost a thousand years ago. They mixed corn, beans, and squash and thought of them as the “three sisters.” I love this recipe!

Ingredients:

  • 1 cup dried beans or 1 can of beans of your choice
  • 3 cups water
  • 3 cloves garlic
  • 2 tablespoons fresh or 2 teaspoons dry oregano
  • 1 teaspoon cumin
  • 1 teaspoon cinnamon
  • 1 tablespoon extra virgin olive oil
  • 1 large onion
  • 1 1/2 teaspoons sea salt
  • 2-3 cups winter squash, cut in chunks (peel if not organic) I think butternut squash is the easiest to work with.
  • 1 14-ounce can chopped tomatoes
  • 1 tablespoon chili powder
  • 1 1/2 cups fresh or frozen corn

Directions:

  1. I used canned beans but if you have time to cook your own: Soak beans according to package. Drain soaking water off beans. Place beans, water, and garlic in a pot; bring to boil. Cover and simmer until beans are tender (50-60 minutes) or pressure-cook with 2 cups water (45 minutes).
  2. In a separate pan: Add oil, onion, salt, and minced garlic; sauté until onion is soft (5 minutes).
  3. Add squash, tomatoes, chili powder and cook until squash is soft (about 20 minutes). Add a little water if mixture is dry.
  4. Add cooked beans and corn to squash mixture; simmer until corn is tender.
  5. seasoning to your taste. Serve hot with slivered almonds or grated cheese garnish.

Source:

Adapted from: Feeding the Whole Family by Cynthia Lair

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