Three Sisters Stew
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.
- 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
Pour the broth into a large stockpot. Bring to a boil over medium-high heat.
Stir in the corn, beans, onion, and celery. Boil, still over medium-high heat, for 10 minutes.
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