Traditional Three Sisters Stew
The Three Sisters, corn, beans, and squash, have been cultivated together by many Indigenous communities across North America for generations. This hearty stew celebrates those ingredients and their complementary flavors, creating a nourishing meal that is especially fitting during harvest season.
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 small yellow onion, diced
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 2 cups butternut squash or pumpkin, peeled and cubed (zucchini in the summer)
- 1½ cups cooked pinto beans or kidney beans
- 2 cups corn kernels (fresh, frozen, or roasted)
- 1 medium potato, diced (optional)
- 1 teaspoon sage
- ½ teaspoon thyme
- Salt and pepper, to taste
- 1 tablespoon chopped cilantro or parsley for garnish
Instructions
- Heat oil in a large pot over medium heat.
- Add onion and cook until softened, about 5 minutes.
- Stir in garlic and cook for 30 seconds.
- Add broth, squash, and potato (if using). Bring to a simmer.
- Cook for 15 to 20 minutes, until the squash begins to soften.
- Add beans, corn, sage, and thyme.
- Continue simmering for another 15 minutes, until all vegetables are tender and the flavors have blended.
- Season with salt and pepper to taste.
- Garnish with fresh cilantro or parsley before serving.
Serving Suggestions
Serve with blue corn muffins–made with our Blue Corn Muffin Mix, Pueblo oven bread, or warm tortillas for a comforting harvest meal. The stew can also be topped with roasted Hatch green chile and queso fresco cheese for a New Mexico-inspired variation.
A Harvest Tradition
The Three Sisters planting method reflects Indigenous agricultural knowledge developed over generations. Corn provides a natural trellis for beans, beans enrich the soil with nutrients, and squash shades the ground to help retain moisture. Together, they symbolize cooperation, balance, abundance, and the interconnected relationships that sustain communities, making this stew a fitting meal for sharing during the harvest season.