Three Sisters Stew. Return pork to pan, along with stock and squash, and bring to a boil. These sisters were companion plants of corn, beans, and squash, and were the dietary staple for many of the tribes across the New World. Each plant is a nutrient-dense powerhouse, full of healthy fiber, protein, vitamins, and minerals - and when combined together can easily be made into this delicious Three Sisters Stew.

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. Three Sisters Stew with Corn Dumplings Recipe courtesy of Savor the Southwest Try this traditional Native American stew by Chef Loretta Barrett Oden using corn, squash, and beans-the Three Sisters.

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Return pork to pan, along with stock and squash, and bring to a boil. These sisters were companion plants of corn, beans, and squash, and were the dietary staple for many of the tribes across the New World. Each plant is a nutrient-dense powerhouse, full of healthy fiber, protein, vitamins, and minerals - and when combined together can easily be made into this delicious Three Sisters Stew.

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Ingredients for Three Sisters Stew:

Require for Hot soak.
Give 8 cups water.
Need - Stew.
Give 2-1/2 cup - dried pinto beans.
Prepare 4 cups of winter squash.
Provide 2 ears corn.
Give 1 for large onion.
Give 2 medium carrots.
Require 2/3 pound of ground sirloin/buffalo/ venison either one.
Need 1/4 pound for smoked bacon.
Need 48 ounces of beef broth.
Provide To taste for salt.
Give 1 teaspoons for ground sage.
Prepare 1 teaspoons of whole leaf dried oregano.
Require 1 teaspoons of ground cayenne pepper.
Require 1 teaspoons of finely ground black pepper.
You need for Fall apart/ fry Dumplings.
Need 1 cup yellow cornmeal.
You need 1 tablespoon for molasses.
Provide 1 tablespoon for sugar.
Provide 1/2 teaspoon of salt.
Require 1/2 teaspoon - cayenne pepper.
Require 1/2 teaspoon - ground paprika.
Require 1 teaspoon ground sage.
Require 2 for large eggs.
You need 1 teaspoon - double acting baking powder.
Prepare 1/4 cup hot water.
Need 1 cup self rising cornbread mix.

The three sisters—corn, squash and beans—merge into a delicious stew. The stew should be thick, but you may need to thin it slightly with vegetable stock or water. Recipe courtesy of Michelle Emond, a PhD student at Stanford University. Medium dice half of the squash and puree the other half.

Three Sisters Stew step by step:

Wash and look the beans over remove any debris, bad beans, or stones. Add to a pot add 8 cups water. Bring to a boil for 10 minutes. Cover and turn off heat and let soak for 1 hour. Drain after an hour and rinse the beans. Add to a pot..
While you wait peel and remove seeds from the winter squash. Save the seeds to plant or toast..
Now that it is peeled slice and cube the squash..
Remove the corn from the cob..
Dice the bacon. Add the squash, beans, and corn to the broth..
Add the spices, the wash, peel, and dice the carrots. Dice the bacon and add them to the stew. Rest of the ingredients are added now for the stew. Let simmer for 45 minutes..
Everything is done..
Now for the fall apart dumplings. Add all the ingredients except the hot water and cornbread mix. I had a 1/2 cup of hot water, but only used 1/4 cup. The more water I had it was easier to hold heat. Ease the water in till you use a 1/4 cup..
Let rest 15 minutes so the baking powder and cornmeal can work keep covered. Add in the cornbread mix..
It will tighten up just a bit. Spoon in the fall apart dumplings till you have about this much in the picture left. That's for frying. Add 2 cups of water to the stew to help it not burn or get too thick..
Heat a skillet add the remaining mixture to the hot skillet and fry. When the bubble craters appear it's time to turn. Turn it, cover it for 3 minutes. Then just turn off the heat. Let rest in skillet covered till ready to eat. This will let it rise a bit and get done..
Let the stew rest covered and off the heat. I added the fried dumpling to the bowl and dipped the stew on top. I hope you enjoy!.

In a large saute set over medium high heat, cook the onions until translucent, then add the garlic, corn. Three Sisters Stew The Three Sisters is a vegetable medley of corn, squash and beans that are planted together so each plant can support and nourish each other. Corn, beans and squash have provided nutrition for the Chickasaw people for generations. The Three Sisters Stew is fantastic fuel for backpacking, bike touring, climbing, kayaking, or even traveling. It is a hearty two serving pouch of wholesome brown rice and quinoa topped with zucchini, corn, and black beans.

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