Prep 15 mins
Cook 15 mins
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.
- 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)
- With fork poke vent holes into the squash.
- Peel skin if not organic.
- Microwave for about 5 minute or until about 3/4 cooked.
- Cut into 1 inch cubes.
- Set aside.
- In 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.
- Add squash tomatos, beans (including liquid), corn, and chili powder, cook until squash and corn is tender.
- (about 5 minutes) Serve Hot with grated cheese garnish.