Three Sisters Stew
Three Sisters Stew is a hearty, plant-based dish rooted in Indigenous North American culinary traditions, primarily featuring corn, beans, and squash as its core ingredients. These three staples are often simmered together with broth, onions, and herbs to create a nourishing, one-pot meal that highlights the natural flavors of the vegetables.
🍽️ Nutrition at a glance
This stew is naturally high in complex carbohydrates and dietary fiber from the corn and beans, while being low in fat and providing a moderate amount of plant-based protein. A typical serving offers key nutrients like iron, magnesium, and vitamins A and C, with a rough calorie ballpark of 200-300 calories per bowl.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 12 g |
| Carbs | 38 g |
| Fat | 3 g |
| Fiber | 9 g |
| Sugar | 6 g |
| Sodium | 480 mg |
| Potassium | 620 mg |
| Iron | 3.2 mg |
| Magnesium | 75 mg |
| Phosphorus | 180 mg |
| Folate | 110 mcg |
| Vitamin C | 12 mg |
| Vitamin A | 85 mcg |
| Zinc | 1.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, the 'Three Sisters' represent a symbiotic agricultural system where corn provides a structure for beans to climb, beans fix nitrogen in the soil to nourish all three, and squash shades the ground to retain moisture. Nutritionally, this combination creates a complete protein profile, making it a balanced and sustainable meal long before modern dietary science recognized its benefits.
