3 Sisters Sauté & Stew

DIFFICULTY LEVEL

Oven Mitt Easy Oven Mitt Medium Oven Mitt Hard


Ingredients

  • SAUTÉ INGREDIENTS
  • 2 tablespoons olive or canola oil
  • 1 red onion, small diced
  • 3 cloves garlic, minced
  • 2 cups fresh or 10-ounce bag frozen butternut squash, diced
  • 1 poblano pepper, diced
  • 1 15-ounce can low-sodium black beans, drained & rinsed
  • 1 15-ounce can low-sodium navy or Northern beans, drained & rinsed
  • 3 1/4 cups fresh or 16-ounce bag frozen corn
  • 2-3 teaspoons ground cumin
  • 2 teaspoons dried oregano
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon ground black pepper
  • STEW INGREDIENTS
  • 1 quart low-sodium vegetable stock
  • 1 15-ounce can fire-roasted tomatoes
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons cornmeal (optional)

Instructions

 SAUTÉ DIRECTIONS 

1. In a large soup/stock pot, heat oil over medium heat until shimmering. 

2. Add onion, garlic, squash, and poblano and sauté until onion is translucent and squash is beginning to soften. 

3. Add beans, corn, cumin, oregano, salt, and pepper. Stir and cook until squash is soft. 

4. Remove half of the vegetable mixture to serve as a main or side dish.

 SOUP DIRECTIONS

1. To remaining vegetables, add stock and tomatoes and bring to a simmer.

2. Stir in apple cider vinegar and cornmeal. Return to a simmer and cook 10-15 minutes until stew is slightly thickened.

TOOLS & EQUIPMENT

Measuring spoons, can opener, knife, large pot, large spoon

GREAT ADDITIONS/SUBSTITUTIONS

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

Nutritional Information

Source: