Three Sisters Stew

The story

A plant-led dish honouring the agricultural trio central to many Native foodways: maize, beans and squash.

Ingredients

• Base
• 150 gram oniondiced · 150 gram onion, diced
• 3 piece garlic clovesminced · 3 piece garlic cloves, minced
• Main
• 250 gram corn kernels250 gram corn kernels
• 500 gram squashpeeled and cut into 2 cm cubes · 500 gram squash, peeled and cut into 2 cm cubes
• 300 gram beanscooked pinto or kidney beans · 300 gram beans, cooked pinto or kidney beans
• 700 millilitre vegetable stock700 millilitre vegetable stock
• 300 gram tomatoeschopped · 300 gram tomatoes, chopped
• Seasoning
• 1 teaspoon sagedried or chopped fresh · 1 teaspoon sage, dried or chopped fresh

Method

1. Cut the vegetables

   Cut squash into 2 cm cubes and keep corn and beans ready separately so each ingredient keeps its texture.

   Look for: The squash pieces should be similar size. Tip: The three sisters are corn, beans and squash, so let each remain visible. Avoid: Do not cut squash too small or it disappears.

2. Start the stew

   Cook onion and garlic over medium heat for 6 minutes. Add squash, tomatoes, sage and stock.

   Look for: The base should smell sweet and savoury. Tip: A gentle base keeps the stew clean and vegetable-led. Avoid: Do not brown the garlic.

3. Simmer gently

   Simmer at 90-95 C for 20 minutes until squash is almost tender.

   Look for: A knife should slide into the squash with slight resistance. Tip: Use a broad spoon when stirring. Avoid: Do not boil hard or the squash breaks down.

4. Add beans and corn

   Add beans and corn for the final 8 minutes, then season and rest for 5 minutes.

   Look for: Beans should be hot and corn still sweet. Tip: A short rest thickens the stew naturally. Avoid: Do not add corn too early or it loses freshness.

Nutrition

per serving

Estimated from the upgraded serves-2 metric ingredient list; verify with a calculator before making health claims.