All Recipes | Dinner | 3 Sisters Sauté & Stew

DIFFICULTY LEVEL

Oven Mitt Easy Oven Mitt Medium Oven Mitt Hard

 

3 Sisters Sauté & Stew

No ratings yet
Print Pin Save to Collections Add to Shopping List Add to Shopping List
Course: Dinner
Cook Time: 30 minutes
Servings: 6
Calories: 380kcal

Ingredients

SAUTÉ INGREDIENTS

  • 2 Tbsp. olive or canola oil
  • 1 red onion (small diced)
  • 3 cloves garlic (minced)
  • 2 cups fresh or 10 oz. bag frozen butternut squash (diced)
  • 1 poblano pepper (diced)
  • 15- oz. can low-sodium black beans (drained & rinsed)
  • 15- oz. can low-sodium navy or Northern beans (drained & rinsed)
  • 3 1/4 cups fresh or 16 oz. bag frozen corn
  • 2-3 tsp. ground cumin
  • 2 tsp. dried oregano
  • 1/2 tsp. kosher salt
  • 1/2 tsp. black pepper

STEW INGREDIENTS

  • 1 quart low-sodium vegetable stock
  • 15 oz. can fire-roasted tomatoes
  • 2 Tbsp. apple cider vinegar
  • 2 Tbsp. cornmeal (optional)

Instructions

SAUTÉ DIRECTIONS

  • In a large soup/stock pot, heat oil over medium heat until shimmering.
  • Add onion, garlic, squash, and poblano and sauté until onion is translucent and squash is beginning to soften.
  • Add beans, corn, cumin, oregano, salt, and pepper. Stir and cook until squash is soft.
  • Remove half of the vegetable mixture to serve as a main or side dish.

SOUP DIRECTIONS

  • To remaining vegetables, add stock and tomatoes and bring to a simmer.
  • Stir in apple cider vinegar and cornmeal. Return to a simmer and cook 10-15 minutes until stew is slightly thickened.

Video

Notes

Serve stew with cilantro, corn tortilla strips, and/or avocado.

Nutrition

Calories: 380kcalCarbohydrates: 67gProtein: 15gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 1179mgPotassium: 983mgFiber: 18gSugar: 10gVitamin A: 5927IUVitamin C: 36mgCalcium: 173mgIron: 6mg
Subscribe
Notify of

0 Comments
Oldest
Newest
Inline Feedbacks
View all comments

Build This Week’s Meal Plan

Choose from some of Shape Your Future’s pre‑made meal plans or create your own!

Let's Go!

Related recipes:

Carrot Coriander Soup Sweet Potato Peanut Stew Smoky Black Bean & Sweet Potato Chili Creamy Chicken Wild Rice Soup
Nutrition Facts
3 Sisters Sauté & Stew
Amount per Serving
Calories
380
% Daily Value*
Fat
 
8
g
12
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
4
g
Sodium
 
1179
mg
51
%
Potassium
 
983
mg
28
%
Carbohydrates
 
67
g
22
%
Fiber
 
18
g
75
%
Sugar
 
10
g
11
%
Protein
 
15
g
30
%
Vitamin A
 
5927
IU
119
%
Vitamin C
 
36
mg
44
%
Calcium
 
173
mg
17
%
Iron
 
6
mg
33
%
* Percent Daily Values are based on a 2000 calorie diet.