Three Sisters Stew

Vegetarian

Three Sisters Stew

submitted by Cynthia Lair

Cynthia Lair has been part of the nutrition faculty at Bastyr University since 1994. Recipe reprinted from Cynthia Lair's Feeding the Whole Family: Whole Foods Recipes for Babies, Young Children and Their Parents (Moon Smile Press, 1998); and Feeding the Young Athlete: Sports Nutrition Made Easy for Players and Parents, with Scott Murdoch, PhD, RD (Moon Smile Press, 2002). Both are available from www.feedingfamily.com.

When Native Americans grew corn, they planted beans at the base of the stalks, which served as bean poles; in the ground between the stalks they grew squash. The three sisters—corn, beans, squash—lived harmoniously. This is a satisfying, flavorful dish to prepare when the winter squash and corn are ready for harvest.

1 cup dried pinto or kidney beans, soaked*
3 cups water
2 cloves garlic
2 teaspoons dried oregano
1 teaspoon cumin seeds
1/2 teaspoon cinnamon
1 tablespoon extra virgin olive oil or ghee (clarified butter)
1 medium onion, chopped
1 1/2 teaspoons sea salt
2-3 cloves garlic, minced
2-3 cups winter squash, cut in chunks
14-oz can chopped tomatoes
1 tablespoon chile powder
1 1/2 cups fresh or frozen corn
8-10 tablespoons grated cheese, as garnish

Drain soaking water off beans. Place beans, water, and garlic in a pot and bring to a boil. Cover and simmer until beans are tender (50-60 minutes), or pressure-cook with 2 cups water (30-40 minutes).

In large pot, quickly dry-toast oregano, cumin seeds, and cinnamon for about 30 seconds. Add oil, onion, salt, and garlic; sauté until onions are soft. Add squash, tomatoes, and chile powder and cook about 20 minutes, until squash is soft. Add some water if mixture seems dry. Add cooked beans and corn; simmer until corn is tender. Season to taste. Serve hot and garnish with grated cheese if desired.

Preparation time: 70 minutes

Serves 6 to 8

Note: 3 cups canned or previously cooked beans can be used instead. This will cut total preparation time to 30 minutes.