A variation of the three sisters stew. Three sisters is a native american reference to squash, beans and corn. In what is now Southwest US, natives commonly grew all three on the same plot of land. From a vegetarian nutritional stand point they compliment each other as well. BFL/EFL.
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Units: US | Metric
- 1 (15 ounce) can beans, black
- 2 cloves minced garlic
- 2 teaspoons oregano, dried
- 1 teaspoon cumin powder
- 1 teaspoon ground cinnamon
- 1 cup onion, chopped
- 2 -3 cups squash, winter (peel if not organic)
- 1 (15 ounce) can tomatoes, chopped
- 1 tablespoon chili powder
- 1 1/2 cups fresh corn or 1 1/2 cups frozen corn
- 8 -10 tablespoons grated cheese (optional)
- 1With fork poke vent holes into the squash.
- 2Peel skin if not organic.
- 3Microwave for about 5 minute or until about 3/4 cooked.
- 4Cut into 1 inch cubes.
- 5Set aside.
- 6In a 4 quart sauce pan quickly toast oregano powder, cumin, and cinnamon for about 30 seconds Add oil, onion, salt, and garlic; saute until the onion is translucent.
- 7Add squash tomatos, beans (including liquid), corn, and chili powder, cook until squash and corn is tender.
- 8(about 5 minutes) Serve Hot with grated cheese garnish.
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Nutritional Facts for Anasazi Stew
Serving Size: 1 (147 g)
Servings Per Recipe: 6
- Amount Per Serving
- % Daily Value
- Calories 71.2
- Calories from Fat 9
- Total Fat 1.0 g
- Saturated Fat 0.1 g
- Cholesterol 0.0 mg
- Sodium 24.4 mg
- Total Carbohydrate 15.6 g
- Dietary Fiber 3.4 g
- Sugars 5.2 g
- Protein 2.8 g
The following items or measurements are not included: