Three Sisters Stew

Prep: 15 minutes Cook: 45 minutes



  • 1 1/4 cups water
  • 1 onion, chopped
  • 1 bell pepper, chopped
  • 2 cloves garlic, minced
  • 2-15 ounce cans fire roasted tomatoes, chopped
  • 15 ounce can pinto beans, drained and rinsed
  • 10 ounce bag frozen corn kernels
  • 4 cups butternut squash, peeled and chopped
  • 4 ounce can chopped green chilies
  • 1 tsp chili powder
  • 1 tsp cumin
  • 1 tsp coriander
  • 1 tsp oregano
  • 1/4 tsp crushed red pepper


Place 1/4 cup of the water in a large pot with the onion, bell pepper and garlic. Cook, stirring occasionally, until onion and peppers soften slightly, about 4-5 minutes. Add the remaining water and all the other ingredients. Mix well, bring to a boil, reduce heat, cover and simmer for about 35 minutes, until squash is tender. Serve in a bowl with some hearty whole wheat bread on the side.

Hints: This may be made with red or green bell pepper. Fresh corn may be used instead of frozen, if desired. And any type of hearty winter squash may be used in place of the butternut squash. If you would like a bit more heat, use one or two fresh chopped jalapenos instead of the canned green chilies.