Fall Casino Food: Three Sisters Stew

| 8 Comments

Every year, fall rushes in–a brilliant wash of light and color.  The change from summer’s verdant greens to a kaleidoscope of hues appears not only in the trees but also the bountiful harvest. Greens from peppers, yellow from corn, red from tomatoes, orange from squash…  And today’s “Three Sisters” stew has it all! 

Three SIsters Stew

Three Sisters Stew

The inspiration for this comes from an unusual source.  My husband was invited to a tech seminar at a local casino.  Although tech conference in Vegas are common, I had never heard of one associated with a casino here.   But they are famous for their food (always a lure at a conference), so what the heck!  Unlike  glitzy Vegas or British online casino netbet, casinos in the Midwest tend to be associated with native American culture and food.  Perfect for fall menus! 

fresh Three Sisters Stew Ingredients

Some of the fresh Three Sisters Stew Ingredients

The original recipe for Three Sisters Stew comes (by way of the Milwaukee Journal/Sentinel) from a local casino’s chef.  The first time  I made it, I used a few pre-packaged/canned ingredients for convenience and the second I went completely local, from scratch.  It really made a dent in my bulging CSA box! 

Three Sisters Stew beginning to cook

Three Sisters Stew beginning to cook–eat a rainbow!

The combination of beans, corn and squash is traditional in native American gardening.  According to the Native Tech website, the three plants work together for a better garden.  “The corn stalk serves as a pole for the beans, the beans help to add the nitrogen to the soil that the corn needs, and the squash provides a ground cover of shade that helps the soil retain moisture.”   (thanks Tammy for the tip).  Nutritionally a combo of beans and corn combine to form a complete protein and the addition of squash and peppers supercharges the vitamin content. 

A bite of Three Sisters Stew

A bite of Three Sisters Stew

Like in my skinny harvest dip, the blend of sweet and a little heat made a delicious combo.  My visiting oldest daughter even asked to take some home!   

Add cilantro last (but good without) too

Add cilantro last (but good without too)

Three Sisters Stew
Serves 8
Three Sisters Stew is a delicious and healthful combination of winter squash, sweet corn, beans, tomatoes, peppers and more--clean out that garden!
Write a review
Print
Cook Time
30 min
Cook Time
30 min
160 calories
31 g
0 g
3 g
7 g
0 g
297 g
723 g
6 g
0 g
2 g
Nutrition Facts
Serving Size
297g
Servings
8
Amount Per Serving
Calories 160
Calories from Fat 23
% Daily Value *
Total Fat 3g
4%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 723mg
30%
Total Carbohydrates 31g
10%
Dietary Fiber 8g
33%
Sugars 6g
Protein 7g
Vitamin A
246%
Vitamin C
43%
Calcium
6%
Iron
16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. • 1 tablespoons vegetable oil
  2. • 2 cloves garlic, minced
  3. • 1 medium onion, diced
  4. • 1 medium green pepper, chopped roughly
  5. • 2-3 cups pumpkin or winter squash cubes (1 butternut squash or 2 smaller squash)
  6. • 1 can (14.5 to 16 ounces) diced tomatoes with juice (or about 1 quart fresh)
  7. • 1 can (4 ounces) chopped mild green chiles (or 1-2 finely chopped jalepeno peppers)
  8. • 2 cups cooked black beans (if using canned, rinse and drain)
  9. • 2 cups corn kernels (2-3 ears of fresh corn)
  10. • 2 teaspoons ground cumin
  11. • 1 teaspoon dried oregano
  12. • 1 teaspoons salt
  13. • 1 teaspoon pepper
  14. • 2 cups vegetable stock (or chicken stock)
  15. • ¼ cup chopped fresh cilantro
Instructions
  1. In a large pot, heat oil. Add garlic, onion, green pepper and squash and sauté a few minutes over medium heat. Stir in tomatoes, chiles, beans, corn, cumin, oregano, salt and pepper and cook until hot.
  2. Add stock and bring to a boil. Reduce to a simmer, cover and simmer 30 minutes.
  3. Taste and adjust seasoning as desired (you can also add extra broth if it is very thick). Add a spoonful of cilantro to individual bowls just before serving.
Notes
  1. Although the vitamin A content of this dish is high, the recipe app I am using is likely overestimating it.
beta
calories
160
fat
3g
protein
7g
carbs
31g
more
Art of Natural Living http://artofnaturalliving.com/
It's so nice to share...
Share on Facebook7Pin on Pinterest68Tweet about this on TwitterShare on LinkedIn0Share on Yummly13Share on Google+9Email this to someoneShare on StumbleUpon0Share on Tumblr0

8 Comments

  1. Having worked with the Native American community in New York, the three sisters reference made me smile with great memories of those wonderful, American ingredients. Your stew looks beautiful and healthy – and such a welcome harbinger for autumn!

    • I was excited to find such a fine mix of seasonal ingredients David. Belonging to two CSAs does have its challenges in the bountiful fall!

  2. This looks amazing! Perfect for a fall day!

  3. Hasn’t fall gotten here quickly Lynn!

  4. Inger, this is such a hearty stew…I like the idea of pumpkin/squash and beans…this stew would sure make a great meal.
    Thanks for the inspiration…have a wonderful week ahead 🙂

  5. i’d definitely opt for winter squash over pumpkin for something like this, but that’s just my preference. i love the other ingredients in this stew–dishes like this are part of the reason i enjoy fall so much!

  6. Soup weather is here. This is a fantastic healthy soup! I love the addition of pumpkin/winter squash.

Leave a Reply

Required fields are marked *.


css.php