Besides being delicious, it contains my three biggest criteria for family recipes:
- packs a powerful nutritional punch
- fairly quick to throw together
- satisfies all of our dietary preferences and sensitivities
Spicy Sister StewIngredients:
- 1 onion
- several cloves of garlic
- olive oil
- dried oregano
- 1 medium butternut squash peeled and cubed
- 1 cup corn kernels (fresh or frozen)
- 3 cup black beans (left overs are perfectly used here, but 2 cans are just fine)
- tomatoes chopped ( I sometimes eliminate these if I want to go easy on nightshade veggies)
- salt and pepper
- dash of cumin
- a tiny spoonful of adobo sauce
- fresh cilantro
- chipotle chilis in adobo sauce
- creme fraiche or thick yogurt optional
- tomatoes chopped
- freshly grated cheese or a soft goat cheese
- Saute onions and garlic in olive oil for 5 minutes in a heavy bottomed pot. Add squash and just enough water to cover it. Simmer for 15 minutes.
- Add beans, corn and tomatoes. Then pour in another couple of cups of water or vegetable stock. How thick it is will be depends on your preference and how much water you add. Stir in salt, pepper, oregano and a little spoonful of adobo sauce.
- Simmer until tender and flavors have melded. A minimum of 20 more minutes if you need to get dinner on the table... but longer will enhance the stew.
- Set the table with bowls of any or all of the options above at the ready for your diners.
Note: This stew was named after the Three Sisters: corn, beans and squash. Various Native American tribes grew them as companion plants and referred to them as the sisters.