Three Sisters Stew
A hearty, comforting stew combining the flavors of corn, beans, and tender corned beef, perfect for a satisfying family meal with rich, savory notes.
Ingredients
- 6 lb. hubbard squash, cooked whole ⓘ
- 1 Tbsp. cooking oil ⓘ
- 1 large onion, chopped ⓘ
- 1 large green pepper, chopped ⓘ
- 2 cloves garlic ⓘ
- 28 oz. can whole tomatoes ⓘ
- 1/2 cup water ⓘ
- 1/4 cup yellow cornmeal ⓘ
- 1 can green beans, cut ⓘ
- 2 cans kidney beans ⓘ
- 1 small can tomato paste ⓘ
- 4 ears corn-on-the-cob, shucked and cut into 2-inch pieces ⓘ
- 1 corned beef brisket, cooked ⓘ
- salt ⓘ
- pepper ⓘ
- 1 tsp. thyme ⓘ
- 2 tsp. chili powder ⓘ
Instructions
- Cook corned beef according to package directions.
- Drain and cool. Remove all fat and cut into chunks. Set aside.
- In a large kettle, cook onion, green pepper, and garlic in oil until tender.
- Add water, canned whole tomatoes with liquid, and cornmeal. Stir well.
- Reduce heat to simmer.
- Add green beans, kidney beans, tomato paste, corned beef, salt, pepper, thyme, chili powder, and cumin.
- Let simmer for 30 minutes to 2 hours, just until flavors blend.
- Add corn-on-the-cob pieces.
- Simmer for another 30 minutes before serving.
Tips & Substitutions
For a vegetarian version, substitute the corned beef with chopped mushrooms or tempeh for added texture. If hubbard squash is unavailable, butternut squash works well too. To enhance the flavor, consider adding a dash of smoked paprika. Remember to taste and adjust seasoning throughout the cooking process to achieve the perfect balance.
Serving Suggestions
This Three Sisters Stew is hearty enough to be a meal on its own but pairs beautifully with crusty bread or a side salad for added freshness. You can also serve it over cooked rice or quinoa for extra heartiness. Consider complementing the meal with a light dessert to finish off your dinner.
Storage & Reheating
Store any leftover stew in an airtight container in the refrigerator for up to 4 days. To reheat, place in a saucepan over medium heat, stirring occasionally until warmed through. For longer storage, freeze in portioned containers for up to 3 months. Thaw overnight in the fridge before reheating.
Nutrition & Diet Analysis (per serving)
Each serving of Three Sisters Stew contains roughly 1237 calories, with 86g protein, 188g carbohydrates, and 24g fat. It is an excellent source of dietary fiber (298% of the Daily Value), iron (194% of the Daily Value), and protein (172% of the Daily Value). Note that it is relatively high in sodium, at 733mg per serving (32% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this stew ahead of time?
Absolutely! This stew tastes even better the next day as the flavors meld. Prepare it a day in advance, cool completely, and refrigerate. Reheat gently on the stove before serving.
What other vegetables can I add to the stew?
Feel free to customize your stew by adding other vegetables such as carrots, zucchini, or bell peppers. Just ensure they are cut into similar sizes for even cooking.
Is there a way to make this stew spicier?
Yes! If you prefer a spicier kick, you can add diced jalapeños or a pinch of cayenne pepper. Adjust the amount according to your heat preference.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).