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Jump to Recipe PrintThis 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
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?
- Olive Oil: I like to use fruity olive oil which has a fantastic flavor and deep color.
- 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.
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– great for those nights when you want dinner ready fast!
More Vegan Summer Dinner Recipes You’ll Love!
Homemade Low Sodium Tomato Sauce Recipe
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Creamy Three Sisters Stew
Ingredients
- 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 Diced Tomatoes
- 2 cups 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
- Sea Salt and Black Pepper to taste
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
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