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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 (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
Cook Time 45 mins
Total Time 45 mins
Course Dinner
Cuisine American
Servings 8 servings
Calories 303 kcal



  • 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!


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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