Difficulty:Easy | Serves: 4-6
Rooted in Indigenous culinary traditions, Three Sisters Stew is a soul-warming dish that celebrates the sacred companionship of corn, beans, and squash—known as the Three Sisters in Native American agriculture. This nutrient-rich, plant-based stew is deeply connected to the land, offering a harmonious blend of earthy flavors, warmth, and sustainability. Whether enjoyed as a hearty meal on its own or paired with cornbread, this dish is a timeless tribute to Indigenous foodways and seasonal abundance. 🍁
Ingredients For Three Sisters Stew
☑ 1½ cups butternut or acorn squash (cubed) 🎃
☑ 1 cup fresh or frozen corn kernels 🌽
☑ 1 cup cooked kidney beans or black beans 🫘
☑ 1 small onion, chopped 🧅
☑ 3 cloves garlic, minced 🧄
☑ 1 can (14 oz) diced tomatoes 🍅
☑ 3 cups vegetable or chicken broth 🍲
☑ 1 teaspoon🥄 dried sage or thyme 🌿
☑ ½ teaspoon🥄 smoked paprika (for depth of flavor)
☑ Salt & black pepper to taste
🔹 Optional Additions: Wild rice, quinoa, venison, or bison for a protein boost
👨🍳 Cooking Steps For Three Sisters Stew
- 🥧Sauté the Aromatics
In a large pot, heat 1 tablespoon oil over medium heat.
Add onions and garlic, cooking until fragrant. - 🥧Build the Stew
Stir in squash, corn, beans, tomatoes, and broth.
Add sage, smoked paprika, salt, and pepper for seasoning.
🥧Simmer to Perfection
Bring to a gentle boil, then reduce heat and let simmer for 25-30 minutes, until squash is tender. - 🥧Serve & Enjoy!
Ladle into bowls, garnish with fresh herbs, and pair with cornbread or wild rice for a complete meal.Deeply rooted in tradition, rich in history, and nourishing for the body—Three Sisters Stew is a comforting dish that honors Indigenous food heritage. Who’s ready for a taste of the past and present? 🌿🔥
🌍 Craving More Extreme Culinary Adventures? If you’re fascinated by rare and ancient food traditions, explore our guide to Pan de Muerto con Xoconostle You Need to Try! with Indigenous Roots for the Adventurous Food Lover.
Discover rare culinary experiences at Good Food and More—where every recipe is a journey through heritage, craftsmanship, and unforgettable flavors.
