Three Sisters Stew

Three Sisters Stew is a hearty and nutritious breakfast dish that celebrates the traditional Native American trio of corn, beans, and squash. Packed with flavor and healthy ingredients, this stew is a perfect way to start your day.

Ingredients

• Yellow corn - 1 cup (fresh or frozen)
• Black beans - 1 cup (cooked, drained, and rinsed)
• Zucchini - 1 medium (diced)
• Red bell pepper - 1 medium (diced)
• Yellow onion - 1 small (diced)
• Garlic - 2 cloves (minced)
• Vegetable broth - 2 cups
• Olive oil - 1 tablespoon
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh cilantro - 1/4 cup (chopped, for garnish)

Steps

1. In a large pot, heat the olive oil over medium heat.
2. Add the diced onion and garlic, and sauté until the onion is translucent, about 5 minutes.
3. Stir in the diced red bell pepper and zucchini, cooking for another 5 minutes until softened.
4. Add the corn, black beans, vegetable broth, cumin, paprika, salt, and black pepper to the pot.
5. Bring the mixture to a boil, then reduce the heat to low and simmer for 15 minutes, allowing the flavors to meld.
6. Taste and adjust seasoning if necessary.
7. Serve hot, garnished with fresh cilantro.

Nutrition

• Calories: 320
• Protein: 12 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 4 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• Rich in fiber, promoting digestive health.
• Provides a good source of protein from beans.
• Packed with vitamins and antioxidants from vegetables.

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