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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
  

  • 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

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