Hopi Bean and Corn Stew
Hopi Bean and Corn Stew is a traditional, hearty dish from the Hopi people of the American Southwest. It is a simple, nourishing one-pot meal primarily featuring dried beans, corn, and squash, often seasoned with wild greens or herbs. This stew is a staple of Hopi cuisine, reflecting their agricultural traditions and reliance on drought-resistant crops.
🍽️ Nutrition at a glance
This stew is a plant-based powerhouse, high in complex carbohydrates and dietary fiber, with a moderate amount of protein from the beans and corn. It provides essential nutrients like potassium, magnesium, and B vitamins, with a typical serving containing roughly 250-350 calories.
Nutrition breakdown
| Calories | 300 kcal |
| Protein | 14 g |
| Carbs | 52 g |
| Fat | 2 g |
| Fiber | 15 g |
| Sugar | 4 g |
| Sodium | 400 mg |
| Potassium | 600 mg |
| Magnesium | 90 mg |
| Iron | 3.5 mg |
| Folate | 180 mcg |
| Thiamine (B1) | 0.4 mg |
| Zinc | 2 mg |
| Phosphorus | 220 mg |
| Manganese | 1.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish is a perfect example of the 'Three Sisters' agricultural symbiosis (corn, beans, squash) practiced by many Indigenous North American peoples. Nutritionally, the combination of corn and beans creates a complete protein, making it a highly efficient and sustainable meal.
