This stew is your next dense bean recipe | Three Sisters Stew Recipe

corn

🥗Healthier: quinoa

💰Cheaper: rice

Quinoa is a protein-rich alternative, while rice is often more affordable.

beans

🥗Healthier: lentils

💰Cheaper: canned beans

Lentils cook faster and are lower in cost when using canned beans.

squash

🥗Healthier: zucchini

💰Cheaper: carrots

Zucchini is lower in calories, while carrots are often less expensive.

vegetable broth

🥗Healthier: homemade broth

💰Cheaper: water with seasoning

Homemade broth is healthier, while seasoned water is a budget-friendly option.

Preheat your pot.

Add about 1.5 to 2 tablespoons of cooking oil to the pot.

Add chopped onion, diced tomatoes, and jalapeno to the pot; sauté until softened.

Add salt to the sautéed mixture.

Add chopped garlic; sauté until fragrant, being careful not to burn it.

Add ground cumin and black peppercorn to bloom the spices.

Add the chopped pumpkin or squash to the pot and mix well.

Continue to sauté for about 10 minutes to soften the pumpkin.

Add one can of chicken broth and some water to the pot.

Add two tablespoons of chipotle peppers in adobo sauce; stir to combine.

Add the can of hominy to the pot.

Bring the mixture to a simmer and let it cook for about 10 to 15 minutes.

Add a pinch of Mexican oregano and a bay leaf; crush the oregano with your fingertips before adding.

Add the rinsed beans and fresh corn to the pot; mix well.

Bring the stew back to a simmer and let it cook for another 15 to 20 minutes, checking for thickness.

Season with additional salt to taste.

Slice an avocado to garnish the stew before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary