A celebration of indigenous agricultural practices, the three sisters: beans, corn and squash, have been planted together pan culturally over turtle island for millennia. Corn provides stability for beans to grow up, beans fix nitrogen in the soil, squash provide broad leaf shade and weed control. A beautiful lesson in companion planting and a reminder of the power of mutual aid and interdependence.

As the weather changes its good to swap the cold and raw dishes of the summer for cooked, steamed and stewed seasonal produce to help with digestion and absorption. This stew combines the three sisters which are all readily available in our gardens and farmers markets this fall, cooked in broth for a dish supportive of seasonal attunement. Squash supports the spleen and digestion while beans and corn support kidney energy. A nice dish to bring to potlucks or share with others that support you.

*If using canned veggies in this recipe try to look for non-gmo and BPA free tins.

Three Sisters Stew

1-2 ears local corn, roasted & shaved off the cob. Or 1 1/2 cups frozen or canned non gmo corn.

1 winter squash, peeled and cubed such as butternut

1 can beans - black, pinto or white

2 cups chopped garden tomatoes or 1 can diced tomatoes

1 bunch of kale, chopped

1 onion

4 cloves garlic

6 -8 cups broth

salt, pepper, cayenne, paprika

Directions

In a large pot, sauté onion and garlic and spices until translucent.

Add broth, tomatoes, squash and beans.
Simmer until squash is fork tender.
Add roasted corn and chopped kale, cook until kale is tender and vibrant green.
Adjust spices as needed.
Serve warm on its own or with bread or rice. Optional toppings: cilantro, pulled chicken, creme fresh.