3 Sisters Stew
In most Indigenous tribes, 3 sisters represent squash, maize, and beans; the holy trinity and daughters of Mother Earth. They are considered the main agricultural crop of Native history, renowned for their sustainability and nutritional value. The 3 crops were traditionally planted together, known as companion planting. Beans were planted at the base of corn stalks, allowing bean vines to climb up and seek sunlight. The beans, in return, bring nitrogen back into the soil, fertilizing the corn and squash. The leaves of the squash act as protection from predators for the bean plants.There isn’t an official 3 sisters stew recipe other than the 3 main crops. Recipes have been passed down through generations in Indigenous tribes in numerous variations. This particular recipe is vegan, highly nutrient dense, and gluten-free.
Ingredients
- 1 tbsp olive oil
- 1 medium onion diced
- 5 garlic cloves minced
- 1 1/2 cups water
- 1 small butternut squash peeled, seeded, and cubed
- 1 small red bell pepper seeded and chopped
- 1 small green bell pepper seeded and chopped
- 3 roma tomatoes diced
- 3 cups canned kidney beans drained
- 2 cups corn
- 1 hot chili pepper minced
- 1 tbsp chili powder
- 2 tsp ground cumin
- 1 tsp oregano
- 1/4 cup cilantro chopped
- salt and pepper to taste
Instructions
- Heat up oil in a large pot over medium high heat. Sauté the onions and garlic for 5 minutes.
- Add the rest of the ingredients except the cilantro, salt, and pepper. Bring to a boil. Cover. Reduce the heat to medium low and simmer for 30 minutes.
- Stir in the cilantro. Season with salt and pepper.
