Three Sisters Stew

The Three Sisters — corn, beans, and squash — are companion crops central to Indigenous agricultural traditions across North America, traditionally planted together so each supports the others' growth. This stew brings all three together in one pot with onion, garlic, and warm spices for a nourishing, naturally plant-based main.

By YumYum Editorial · Indigenous & First Nations Inspired

Prep: 20 min · Cook: 40 min · Total: 60 min · Serves 6

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 3 cloves garlic, minced
• 1 medium butternut or acorn squash, peeled and cubed (about 4 cups)
• 2 (15 oz) cans kidney or black beans, drained and rinsed
• 2 cups corn kernels, fresh or frozen
• 1 (14.5 oz) can diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon cayenne pepper (optional)
• to taste Salt and black pepper, to taste
• to taste Chopped fresh parsley or cilantro, for garnish

Instructions

1. Heat the olive oil in a large pot over medium heat. Add the onion and cook 5 minutes until translucent.
2. Stir in the garlic, cumin, smoked paprika, and cayenne if using. Cook 1 minute until fragrant.
3. Add the squash, beans, diced tomatoes, and broth. Stir to combine and bring to a boil.
4. Reduce heat to low, cover, and simmer 25 minutes, until the squash is fork-tender.
5. Stir in the corn and simmer uncovered another 10 minutes to let the stew thicken slightly.
6. Season with salt and pepper to taste.
7. Ladle into bowls, garnish with fresh parsley or cilantro, and serve with warm bannock on the side.