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3 Sisters Sauté & Stew

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Course: Dinner
Cook Time: 30 minutes
Servings: 6
Calories: 380kcal

Ingredients

SAUTÉ INGREDIENTS

  • 2 Tbsp. olive or canola oil
  • 1 red onion (small diced)
  • 3 cloves garlic (minced)
  • 2 cups fresh or 10 oz. bag frozen butternut squash (diced)
  • 1 poblano pepper (diced)
  • 15- oz. can low-sodium black beans (drained & rinsed)
  • 15- oz. can low-sodium navy or Northern beans (drained & rinsed)
  • 3 1/4 cups fresh or 16 oz. bag frozen corn
  • 2-3 tsp. ground cumin
  • 2 tsp. dried oregano
  • 1/2 tsp. kosher salt
  • 1/2 tsp. black pepper

STEW INGREDIENTS

  • 1 quart low-sodium vegetable stock
  • 15 oz. can fire-roasted tomatoes
  • 2 Tbsp. apple cider vinegar
  • 2 Tbsp. cornmeal (optional)

Instructions

SAUTÉ DIRECTIONS

  • In a large soup/stock pot, heat oil over medium heat until shimmering.
  • Add onion, garlic, squash, and poblano and sauté until onion is translucent and squash is beginning to soften.
  • Add beans, corn, cumin, oregano, salt, and pepper. Stir and cook until squash is soft.
  • Remove half of the vegetable mixture to serve as a main or side dish.

SOUP DIRECTIONS

  • To remaining vegetables, add stock and tomatoes and bring to a simmer.
  • Stir in apple cider vinegar and cornmeal. Return to a simmer and cook 10-15 minutes until stew is slightly thickened.

Video

Notes

Serve stew with cilantro, corn tortilla strips, and/or avocado.

Nutrition

Calories: 380kcalCarbohydrates: 67gProtein: 15gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 1179mgPotassium: 983mgFiber: 18gSugar: 10gVitamin A: 5927IUVitamin C: 36mgCalcium: 173mgIron: 6mg
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Nutrition Facts
3 Sisters Sauté & Stew
Amount per Serving
Calories
380
% Daily Value*
Fat
 
8
g
12
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
4
g
Sodium
 
1179
mg
51
%
Potassium
 
983
mg
28
%
Carbohydrates
 
67
g
22
%
Fiber
 
18
g
75
%
Sugar
 
10
g
11
%
Protein
 
15
g
30
%
Vitamin A
 
5927
IU
119
%
Vitamin C
 
36
mg
44
%
Calcium
 
173
mg
17
%
Iron
 
6
mg
33
%
* Percent Daily Values are based on a 2000 calorie diet.