Alternative content
Send video    Embed video   Subscribe to RSS feed Subscribe to RSS   Twitter Twitter   Facebook Facebook

Three Sisters Stew

Reprinted with permission from Feeding the Whole Family by Cynthia Lair (Sasquatch Books, 2008).

Author Jackie Williams shared this incredible stew with me. This is an excellent dish for  chilly nights of winter. You can order Christmas Lima beans from Rancho Gordo.

1 cup dried Christmas lima beans*, soaked 6-8 hours
3 cups stock or water, divided
2 teaspoons ground cumin
1 tablespoon extra-virgin olive oil or ghee
1 medium onion, chopped
2 teaspoons sea salt
3 cloves garlic, minced
2 teaspoons dry oregano
˝ teaspoon cinnamon
1 teaspoon chili powder
2-3 cups delicatta winter squash, cut in chunks
1 14 -ounce can diced tomatoes with green chilies
1 ˝ cups fresh or frozen corn
Optional garnish:
˝ cup grated cheese

Drain soaking water off beans.  Place beans, 2 cups of stock or water and 1 teaspoon of cumin in a pot; bring to boil.  Cover and
simmer until beans are tender (50-60 minutes) or pressure-cook (45 minutes).

Heat a 4-quart pot, add oil.  Add onion, salt and garlic; sauté until onion is soft (5 minutes). Add cumin, oregano, and cinnamon and
chili powder and cook  for about 30 seconds. Add squash and tomatoes, bring to a simmer and cook until squash is soft, (about 20
minutes).  Add remaining ˝-1 cup stock or water if mixture is dry.  Add cooked beans and corn; simmer until corn is tender.  Adjust seasoning to
your taste.  Serve hot with grated cheese garnish if desired.

Preparation time: 1 hour and 10 minutes
Makes 6-8 servings

FOR BABIES 6 MONTHS & OLDER: Reserve some peeled squash cubes, steam well and puree.
FOR BABIES 10 MONTHS & OLDER: Puree some cooked Christmas limas before adding to stew and puree with steamed squash cubes.  Serve beans in small amounts to babies.

* kidney, pink or pinto beans can also be used.

8 Comments:

Erin Goodman
Looks yummy! I teach family yoga at our farmer's market in the summer and last year we had a great time creating a Three Sisters pose!
February 18, 2009, 5:57 pm

Cynthia Lair
DO tell what the Three Sisters yoga pose looked like!
February 19, 2009, 9:44 am

Jacqueline
At the American Indian Center in Chicago is a very large mural of the Three Sisters in Tribal Hall. I shared your recipe for the stew version (which I have made) with the staff. From Seattle to Chicago and back: a great food connection. Thanks!
August 31, 2009, 8:29 am

Rebekah Kelly
HUGE hit at a Christmas party on Saturday! I used black eyed peas that I had previously soaked and had frozen. I used Butternut Squash and added red potatoes at the very end. THANK YOU FOR THE RECIPE AND ENCOURAGEMENT!!
December 7, 2009, 11:18 am

Betty Chartier
This recipe looks so good! Can you make this in a slowcooker?
June 4, 2010, 9:36 pm

Cynthia Lair
Betty, Slowcooker should work fine though I haven't tried it. Pre-cook beans or wait until beans are tender before adding other ingredients.
June 5, 2010, 8:23 am

Betty Chartier
Thank you and I love your videos.
June 5, 2010, 2:12 pm

Kiki Hart
On July 7, 2007, we pulled off a potluck wedding with your Three Sisters recipe on center stage! I sent your recipe to a dozen friends who all made a triple batch, then brought it to our celebration! It was wonderful, and truly a community effort! (I think we also had fresh bread from a local bakery, blanched sugar snap peas, tomato, basil, and mozzarella salad, iced tea...) Thank you for your fantastic work; I use this cookbook more than any other, and Three Sisters remains one of our family's favorite meals.
June 11, 2010, 10:32 am

Post a comment

First Name.


Last Name

Email Address

Comment

Please type in the letters that appear:

plant-based diet, plant based diet, whole foods diet, whole food diet, Le Cruset, how to cook, how to cook whole foods, how to cook gluten-free, how to cook organic, how to cook bean stew, how to cook vegetarian stew, how to make vegetarian stew, beans, vegetables, vegetarian, gluten-free, squash, corn, delicatta, Christmas Limas, Rancho Gordo, dinner, fall