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Three Sisters Stew

This hearty stew is great for dinner and even better the next day. It uses different ingredients like sweet potatoes and quick cooking oats. Adapted from a recipe submitted by Alicson Scott, Chickasaw Nation Get Fresh! Program.

Serves 6 · Protein Foods

contains meat

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Ingredients

Units: US Metric
Scale: ½× – 4× with Plus →
  • 1/2 pound ground beef
  • 1 cup onions, diced
  • 3 cups water
  • 3 cups red potatoes, cubed (or 1 1/2 cans, about 24 ounces, low-sodium sliced potatoes, drained)
  • 2 tomatoes, diced (or 1 can, about 15 ounces, low-sodium diced tomatoes, drained)
  • 1 can (15 ounces) low-sodium tomato sauce
  • 1/2 cup frozen corn kernels (or 1/4 can, about 4 ounces, low-sodium whole kernel corn, drained)
  • 1/2 cup yellow squash, diced (or 1/4 can, about 4 ounces, low-sodium sweet potatoes, drained and diced)
  • 1/2 cup green squash, diced (or 1/4 can, about 4 ounces, low-sodium carrots, drained)
  • 1/2 can (about 8 ounces) low-sodium kidney beans, drained
  • 1/2 can (about 8 ounces) low-sodium vegetarian beans
  • 1/4 cup quick cooking oats
  • 2 cloves garlic, finely chopped
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt

Steps

  1. In a small skillet, brown ground beef and onions over medium to high heat for 8 to 10 minutes. Drain fat.
  2. In a large pot, combine cooked ground beef, water, and red potatoes.
  3. Bring the pot to a boil and cook for 15 minutes.
  4. Add all the other ingredients to the pot and bring to a boil. Lower heat and simmer for about 25 minutes.

Make it yours (1 variations)

Edition Primary USDA MyPlate

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Nutrition (per serving)
Calories298
Protein17.0 g
Fat6.0 g
Carbs48.0 g
Fiber9.0 g
Sodium321 mg

Source

USDA MyPlate Kitchen — Public domain (U.S. government work)