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Three Sisters Stew

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The Three Sisters (corn, beans & squash) are central to Native American culture, from agriculture to mythology to nutrition. These three ingredients have been the main agricultural crops throughout Native American history. This fall harvest stew is a delicious, autumnal recipe using this ancient knowledge in a healthy, yummy way.

Ingredients:

  • 6 cups fat-free, low-sodium chicken broth or vegetable broth
  • 1 15-ounce can no-salt-added whole-kernel corn, rinsed and drained
  • 1 15-ounce can no-salt-added kidney beans, rinsed and drained
  • 1 small onion, chopped
  • 1 rib of celery, chopped
  • 1 15-ounce can solid-pack pumpkin (not pie filling)
  • 5 fresh medium sage leaves (or 1/2 teaspoon dried sage)
  • 1/2 teaspoon curry powder

Directions:

  1. Pour the broth into a large stockpot. Bring to a boil over medium-high heat.
  2. Stir in the corn, beans, onion, and celery. Boil, still over medium-high heat, for 10 minutes.
  3. Stir in the pumpkin, sage, and curry. Reduce the heat and simmer on medium-low heat for 20 minutes.

Source: wideopeneats.com & recipes.heart.org

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