Creamy Three Sisters Stew (Vegan, Gluten Free)

This Creamy Three Sisters Stew Recipe Is:

• Bright
• Fresh
• Healthy
• Loaded with Flavor
• Aromatic
• High in plant based protein
• Vegan, gluten free, vegetarian, and dairy free

Easy Recipes for your Garden Beans, Corn, and Squash

This three sisters stew recipe is the perfect way to use those extra garden beans, corn, or squash.  Throughout the summer our garden is overloaded with these plants all ripening at once.  I make this garden fresh stew recipe with my extra beans and a healthy meal is ready in no time. Enjoy that summer garden bean and squash bounty with this bright and fresh stew recipe all summer long.  There’s nothing better than seasonal produce right out of the garden – if not your garden, then get fresh beans, corn, or squash at your local farmer’s market stand 🙂

What’s In This Vegan Three Sisters Stew Recipe?

• Olive Oil: I like to use this fruity Zoe olive oil which has a fantastic flavor and deep color- it’s really inexpensive online here, so I keep a few liters stocked up in my pantry.  For the quality of oil you get, it’s an excellent value, I would highly recommend!
• Onion
• Garlic: I use fresh garlic when I have it, and this great jarred organic garlic when I don’t have fresh. It’s actually super convenient to have pre-chopped garlic on hand for quick and easy meal prep.
• Zucchini fresh or frozen
• Bell Pepper: If you don’t have fresh peppers, these sweet roasted red peppers are a great substitute! I love adding them to breakfast bakes, sandwiches or wraps, and soups.
• Butternut squash, fresh or frozen
• Corn, fresh or frozen
• No Salt Added White Beans: like the kidney beans above, these low sodium cannellini beans are a great addition to this soup.
• Diced Tomatoes:  I only use no salt added diced tomatoes, these boxed tomatoes are really great to stock up on!  I like boxed tomatoes better because they are BPA free and more eco-friendly than aluminum cans. If you haven’t read about the dangers of consuming foods stored in BPA cans, head over to Nutrition Facts to read more.
• Reduced Sodium Vegetable Stock or Bouillon: I love this low sodium vegetable base for my recipes because it has a great flavor and is lower in sodium. I only develop my recipes with low sodium ingredients so the ingredients shine.  You can always add salt to a recipe if it needs it, but it’s almost impossible to take it out!  By starting with a low sodium broth or bouillon, you can build bright vibrant flavors and add more salt later if needed.
• Okra, I used frozen for this stew
• Spices
• Coconut Milk: I use unsweetened full-fat coconut milk, which I’d definitely recommend over lite coconut milk. The flavor makes this dish super rich and creamy without any dairy.

Frozen Veggie Recipes For the Win!

I used a few frozen veggies for this recipe instead of  fresh produce. Frozen produce is a great option for finding fresh and flavorful vegetables in the off season. By using freezer ingredients, I can stock up when they are on sale, and use them in all kinds of great dishes. It saves me a trip to the store, and I can add amazing veggies right into the recipe. Frozen vegetables are often picked at peak ripeness, so they are a much better option than canned.  Check out all my recipes that use Freezer Ingredients on The Herbeevore – great for those nights when you want dinner ready fast! And check out my Top 125 Plant-Based Pantry Staples for long-lasting staples that I always keep on hand.

Other Vegan Summer Dinner Recipes You’ll Love!

Homemade Low Sodium Tomato Sauce Recipe (Vegan, GF)

Macaroni and Pea Salad Recipe (Vegan, Gluten Free)

Lemon Balm Pesto Recipe (Vegan, Gluten Free)

Tofu Mac and Cheese Recipe (Vegan, Gluten Free)

Get the Same Ingredients I Use For My Corn, Beans, and Squash Stew

Creamy Three Sisters Stew (Vegan, GF)

The Herbeevore

This creamy three sisters stew features traditional summer crops: corn, beans, and squash! This light stew is high in plant protein and healthy!  This is a great recipe to enjoy over rice or pasta, and is a healthy way to use up extra garden veggies.

5 from 1 vote

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Cook Time 45 minutes mins

Total Time 45 minutes mins

Course Dinner

Cuisine American

Servings 8 servings

Calories 303 kcal

Ingredients

  

1x2x3x

• 1 tablespoon olive oil
• 1 sweet onion sliced
• 4 cloves garlic minced
• 1 zucchini sliced
• 1 bell pepper chopped
• 1 cup butternut squash diced, fresh or frozen
• 2 cups sweet corn fresh or frozen
• 3 cups white beans
• 1 14 ounce No-Salt-Added Diced Tomatoes
• 2 cups No-Salt-Added Vegetable Stock
• 1 cup okra fresh or frozen
• 1 teaspoon onion powder
• 1 teaspoon paprika
• 1/2 teaspoon oregano
• 1/2 teaspoon Crushed Red Pepper Flakes
• 1/2 teaspoon cumin
• 1 13 ounce can coconut milk
• Himalayan Sea Salt and Pepper to Taste to taste

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Instructions

 

• In a large pot, add the olive oil and saute the onion and garlic on low heat for 5 to 6 minutes. Add the zucchini, bell pepper and continue to saute for an additional 5 minutes.
• Add the butternut squash, corn, white beans, tomatoes with the juice,  vegetable stock, okra, onion powder, paprika, oregano, chili flakes, and cumin. Stir well to combine and bring to a boil. Reduce to a simmer, cover, and allow stew to cook for 30 minutes.
• Taste, and adjust seasoning as needed. Right before serving, stir in the coconut mill and top with fresh herbs if desired. Enjoy!

Nutrition

Calories: 303kcalCarbohydrates: 37gProtein: 11gFat: 15gSaturated Fat: 11gSodium: 260mgPotassium: 921mgFiber: 9gSugar: 8gVitamin A: 2814IUVitamin C: 41mgCalcium: 120mgIron: 5mg

Keyword gluten free three sisters stew, recipes with beans corn squash, Three Sisters Stew, three sisters stew recipe, three sisters stew vegan, vegan high protein summer dinner recipes, vegan three sisters stew

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