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Creamy Three Sisters Stew Recipe

This creamy three sisters stew recipe features traditional summer crops: corn, beans, and squash! This light stew is high in plant protein and delicious! 
 
This is a great recipe to enjoy over rice or pasta, and is a great way to use up extra garden veggies.
 
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This Creamy Three Sisters Stew is loaded with fresh summer veggies and tasty good-for-you ingredients! The “three sisters” are three crops that are traditionally planted together as companion plants, as they support each other during growing.
 
Squash, Beans, and Corn are the three stars of this delicious 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
  • Hearty
  • 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 tasty 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?

I get fresh produce from my garden and from Misfits Market– they sell fantastic fruit, vegetables, & pantry staples at a discounted price. We get Misfit boxes every other week and love picking out favorite produce for delivery. Get $10 off your first box here!

  • Olive Oil: I like to use this fruity olive oil which has a fantastic flavor and deep color- it’s inexpensive online, 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
  • 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.
  • Veggie Stock
  • 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.
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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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More 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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Share This Corn, Beans, and Squash Stew

If you make this easy three sisters 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 recipes!

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three sisters stew vegan gluten free summer stew recipes with corn squash beans okra tomatoes plant based proten whole foods plant based recipes for summer vegan healthy dinner ideas

Creamy Three Sisters Stew

Kelly Jensen
This creamy three sisters stew features traditional summer crops: corn, beans, and squash! This light stew is high in plant protein and tasty!  This is a great recipe to enjoy over rice or pasta, and is a great way to use up extra garden veggies.
5 from 1 vote
Cook Time 45 minutes
Total Time 45 minutes
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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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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