Tuesday, March 12, 2013

Three Sisters Stew

Three Sisters Stew

The Native Americans living in the southwest have been eating a version of this hearty dish for centuries. It combines corn, beans, and squash creating a delicious source of protein and fiber. I serve this when friends that don’t eat meat come over.  Check your cupboard, refrigerator, and freezer before going out and buying ingredients.  Use any beans or squash in this recipe, it’s one of those dishes that you can substitute what ever you have on hand. 

1/2 TBL Extra virgin olive oil
1 White onion, sliced
2 Cloves Garlic, minced
1/2 Jalapeno chile, seeded and minced
1/2 Cup Chicken broth
2 Medium yellow summer squash, sliced
2 Medium zucchini, cut into 3/4" pieces (about 2 cups)
1/2 Butternut squash, peeled and cut into 3/4" pieces
1-1/2 Cup Green beans, cut into l" sections
1/2 Cup Frozen whole kernel corn
1/2 TSP Ground thyme
1 16-OZ Can Kidney beans, drained
Kosher salt & fresh-ground black pepper to taste

1. Over medium heat, in a medium-sized saucepan, sauté the onion, garlic and chili in the oil until soft and a little brown -- about 5 minutes.
2. Stir in all other ingredients. Reduce heat to low and simmer for 30-40 minutes, stirring often until squash is tender.
Serves 4

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