Three Sisters Stew
100%
0
Nutrition balance score
Great
Glycemic Index
45
Low
Glycemic Load
19
Moderate
Nutrition per serving
Calories242.4 kcal (12%)
Total Fat5.9 g (8%)
Carbs41 g (16%)
Sugars7.1 g (8%)
Protein8.9 g (18%)
Sodium924.2 mg (46%)
Fiber9.3 g (33%)
% Daily Values based on a 2,000 calorie diet
Ingredients
8 servings
8 teaspoonscanola oil
2 teaspoonscilantro
chopped
½ cupred bell pepper
finely diced
½ cupgreen bell pepper
finely diced
½ cupyellow onion
finely diced
2 tablespoonsgarlic
chopped
1 ½ teaspoonsground cumin
¼ teaspoondried oregano
⅛ teaspooncayenne pepper
1 teaspoonpaprika
1 x 4 ouncescan diced green chilies
2 x 15 ouncescans black beans
drained and rinsed
1 poundfrozen corn
1red bell pepper
cut into medium dice
1green bell pepper
cut into medium dice
7 cupsvegetable stock
1butternut squash
medium, cut into large cubes as for stew
Instructions
Step 1
In a food processor, puree 4 teaspoons of the canola oil with the cilantro, finely diced red and green peppers, yellow onion and garlic.
Step 2
Add remaining canola oil to a large Dutch oven and heat. Add mixture from food processor and sauté about 5 minutes.
Step 3
Add cumin, oregano, cayenne pepper, paprika, green chilies, black beans, corn, and medium diced red pepper and green pepper. Cook over medium heat 5-6 minutes.
Step 4
Add stock to pot. Bring to a simmer and cook 20 minutes over medium heat.
Step 5
Add squash. Cover and cook an additional 15 minutes, or until squash is cooked through. Taste and add salt if needed. Garnish with chopped cilantro, if desired, and serve immediately.
Notes
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Makes leftovers
One-dish
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