This Three Sisters Stew recipe is easy to make, nutritious and delicious. The Three Sisters are corn, beans and squash, which have been planted together for centuries by Native peoples and have spiritual significance for some.
Ingredients:
1 tablespoon sunflower oil
1 large yellow onion, chopped
1 tablespoon chopped garlic
1 large green bell pepper, chopped
3 medium zucchini, diced
1 (28 ounce) can no-salt-added whole peeled or diced tomatoes
2 (15 ounce) cans no-salt-added dark red kidney beans, rinsed
3 tablespoons dried new mexico red chile powder (see tip) or other mild chile powder
1 teaspoon kosher salt
½ teaspoon dried sonoran or mexican oregano
¼ teaspoon dried thyme
⅛ teaspoon ground pepper
flat-leaf parsley and/or microgreens for garnish
Directions:
Heat oil in a large pot over medium-high heat. Add onion and cook, stirring occasionally, until beginning to caramelize, 4 to 6 minutes. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add bell pepper and cook, stirring occasionally, until slightly softened, about 2 minutes. Add zucchini and cook, stirring occasionally, until slightly softened, about 2 minutes more. Add tomatoes and their juice (if using whole tomatoes, break them up as you add them); cook, stirring occasionally, until the mixture returns to a simmer, about 4 minutes.
Stir in kidney beans, pinto beans, corn and water. Bring to a boil over high heat. Reduce heat to a simmer. Stir in chile powder, salt, oregano, thyme and pepper. Cook, stirring occasionally, until the liquid is slightly reduced, about 20 minutes.
Serve topped with parsley and/or microgreens, if desired.
