Recipe of the Month
Three Sisters Stew
Native Americans grew corn and planted the beans at the base. The corn stalks served as bean poles. The ground space between the stalks was used to grow squash. The three sisters (corn, beans and squash) lived harmoniously.
Ingredients:
- 1 cup dried Christmas lima beans (kidney, pinto, black or Swedish brown can be substituted), soaked
- 3 cups water
- 2 cloves garlic
- 2 tablespoons fresh or 2 teaspoons dry oregano
- 1 teaspoon cumin seeds
- 1/2 teaspoon cinnamon
- 1 tablespoon extra virgin olive oil or ghee
- 1 medium onion
- 1 1/2 teaspoons sea salt
- 2-3 cloves garlic, minced
- 2-3 cups winter squash, cut in chunks (peel if not organic)
- 1 14-oz can chopped tomatoes
- 1 tablespoon chili powder
- 1 1/2 cups fresh or frozen corn
Optional Garnish:
8-10 tablespoons grated cheese
Directions:
- Drain soaking water off beans. Place beans, water, and garlic in a pot; bring to boil. Cover and simmer until beans are tender (50-60 minutes) or pressure-cook with 2 cups water (45 minutes).
- In a large pot, quickly dry toast oregano, cumin seeds, and cinnamon for about 30 seconds.
- Add oil, onion, salt, and minced garlic; sauté until onion is soft (5 minutes).
- Add squash, tomatoes, chili powder and cook until squash is soft (about 20 minutes). Add a little water if mixture is dry.
- Add cooked beans and corn to squash mixture; simmer until corn is tender.
- Adjust seasoning to your taste. Serve hot with grated cheese garnish if desired.
Yield:
Makes 6 to 8 servings
Preparation time:
1 hour 10 minutes
Source:
Feeding the Whole Family by Cynthia Lair
