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Here’s a great main dish option for Thanksgiving dinner. It’s somewhat like chili, though more about the squash than beans. In Native American mythology, squash, corn, and beans are known as the “three sisters” — the very crops that the harvest festival of Thanksgiving is meant to celebrate! If you bake your pumpkin or squash a day ahead, the stew will come together in a snap. And if you’re not accustomed to dealing with winter squash, or don’t have the time, see the shortcut following the recipe.

‘Three Sisters’ Stew [Vegan]

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Calories

218

Serves

8

Ingredients

  • 1 small sugar pumpkin or 1 large butternut squash, about 2 pounds
  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 2-4 garlic cloves, minced
  • 1 medium green or red bell pepper, cut into short narrow strips
  • 1 16-ounce can fire-roasted diced tomatoes, with liquid
  • 2-3 cups cooked or canned pink or pinto beans, drained and rinsed
  • 2 cups corn kernels from 2 large or 3 medium ears, or frozen
  • 1 cup homemade or canned vegetable stock or water
  • 1 or 2 small fresh hot chilis, seeded and minced or 1 4-ounce can of chopped mild green chilis
  • 2 teaspoons ground cumin
  • 2 teaspoons chili powder or mesquite seasoning
  • 1 teaspoon dried oregano
  • Salt and freshly ground black pepper
  • 1/4 cup minced fresh cilantro or parsley

Preparation

  1. Preheat the oven to 375°F.
  2. Remove stem from the pumpkin or squash and cut in half lengthwise. Cover with aluminum foil and place the halves, cut-side up, in a foil-lined shallow baking pan. If your knives aren’t sharp enough, wrap the pumpkin or squash in foil and bake it whole.
  3. Bake for 40-50 minutes, or until you can pierce through with a knife, with a little resistance. When cool enough to handle, scrape out the seeds and fibers (clean the seeds for roasting, if you’d like). Slice and peel then cut into large dice.
  4. Heat the oil in a soup pot. Add the onion and sauté over medium-low heat until translucent. Add the garlic and continue to sauté until the onion is golden.
  5. Add the pumpkin or squash and all the remaining ingredients except the last 2, and bring to a simmer. Simmer gently, covered, until all the vegetables are tender, about 20-25 minutes. Season to taste with salt and pepper.
  6. If time allows, let the stew stand for a couple of hours before serving, then heat through as needed. Just before serving, stir in the cilantro. The stew should be thick and moist but not soupy; add additional stock or water if needed.
  7. Adjust seasonings to your liking. Serve in bowls.

Notes

If you’re short on time or can’t deal with chopping and peeling pumpkin or squash, you can get peeled, cut raw butternut squash.

Nutritional Information

Total Calories: 1741 | Total Carbs: 309 g | Total Fat: 30 g | Total Protein: 65 g | Total Sodium: 2993 g | Total Sugar: 69 g Per Serving: Calories: 218 | Carbs: 39 g | Fat: 4 g | Protein: 8 g | Sodium: 374 mg | Sugar: 9 g Calculation not including salt to taste. Note: The information shown is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.


About The Author

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Nava Atlas

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Nava Atlas is the author and illustrator of many books on vegetarian cooking, most recently Vegan Express, Vegan Soups and Hearty Stews for All Seasons, The Vegetarian Family Cookbook, and The Vegetarian 5-Ingredient Gourmet. In addition to cookbooks and articles, Nava also produces visual books on family themes, humor, and women’s issues. For lots of easy vegan recipes, visit Nava's site, VegKitchen.

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