Wabanaki Three Sisters Corn and Bean Stew
A simmered stew of corn, beans, and squash reflecting the Wabanaki agricultural tradition of growing these three crops together.
- Prep
- 20 min
- Cook
- 45 min
- Total
- 65 min
- Servings
- 6
- Difficulty
- Easy
- Calories
- 220 kcal
Equipment
- •Large pot
Nutrition
Per serving, approximate
- Calories
- 220 kcal
- fat
- 3
- carbs
- 40
- protein
- 9
- calories
- 220
Instructions
- 1
Heat the oil in a large pot. Saute the onion until it softens.
- 2
Add the vegetable broth and bring it to a gentle simmer.
- 3
Add the cubed squash. Cook for 10 minutes.
- 4
Stir in the cooked beans and corn kernels.
- 5
Simmer for another 20-25 minutes until the squash is tender but holds its shape.
- 6
Season with salt and pepper to your taste.
- 7
Ladle into bowls and serve hot.
Chef's tips
Soak dried beans overnight for the best texture, and add the squash later so it does not turn to mush. Fresh corn cut off the cob gives the best flavor.
Storage
Refrigerate up to 4 days; freezes well up to 3 months.
Reheating
Reheat gently on the stovetop over medium-low heat, adding a splash of water if needed.
Common mistakes to avoid
- •Adding the squash too early so it falls apart
- •Not soaking the dried beans long enough, making them cook unevenly
Serving suggestions
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