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Creamy Three Sisters Stew (Vegan, Gluten Free)

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.
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This Creamy Three Sisters Stew is loaded with fresh summer veggies and healthy good-for-you ingredients! The “three sisters” are three crops that are traditionally planted together as companion plants, as they support eachother during growing. Squash, Beans, and Corn are the three stars of this healthy high protein summer stew. You can use fresh garden veggies if you have them (highly recommend fresh!) but this recipe can also be made with frozen vegetables too, making this a great family meal any time of the year.

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

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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 🙂

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What’s In This Vegan Three Sisters Stew Recipe?

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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.

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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)

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

As always, if you make this vegan and gluten free three sisters stew recipe be sure to leave me a comment, rate this recipe, and tag me @theherbeevore on Instagram so I can feature you.  I love seeing all your photos of my recipe recreations!

Let’s keep in touch – make sure to sign up for my newsletter to get fresh recipes weekly. And don’t forget to follow over on Pinterest, Instagram , & Twitter– I’d love to connect with you there!  

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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.
No ratings yet
Cook Time 45 mins
Total Time 45 mins
Course Dinner
Cuisine American
Servings 8 servings
Calories 303 kcal

Ingredients
  

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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This post may contain affiliate links. As an Amazon Associate I may earn from qualifying purchases, at no additional cost to you. Thank you for supporting the brands that support The Herbeevore and our beehives!

Posted in American, Dairy Free, Dinners, Easy Weeknight Meals, Favorites, Freezer Ingredients, Gluten Free, High Protein, Low Sodium, Soups, Summer Recipes, The Herbeevore Recipes, Vegan Recipes, Vegetarian Recipes

1 Comment

  1. Pingback:Corn and Zucchini Minestrone Soup Recipe (Vegan, Gluten Free, Minestra)

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