Three Sisters September Stew


Combine squash, corn and beans and you have 'Three Sisters', according to North American food legends. Add a little bit of spice and you have the perfect September warmer for when the days start getting a little bit chilly! Enjoy.

Course Main Course
Cuisine American
Keyword autumn food, bean stew, fall food, pumpkin, slow cooker, stew, three sisters, vegan, vegetarian, winter food
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4
Calories 220 kcal


  • 500 g butternut squash diced into 1cm cubes
  • 1 red pepper (capsicum) diced
  • 4 tomatoes roughly chopped
  • 1 onion diced
  • 4 cloves garlic minced
  • 2 tsp paprika
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 140 g sweetcorn (tinned is fine)
  • 1 tin cannelini beans 440g tin
  • 300 ml vegetable stock
  • 1 tsp dried chilli flakes (optional)
  • 2 tbsp olive oil


  1. Heat a large pot on a medium heat and heat the olive oil. Slowly cook the onions for around 3-4 minutes until they become see-through and slightly browned. Add the garlic and keep stirring for another 1-2 minutes. 

  2. Keeping the heat low, add the spices and pepper and heat through for another 2-3 minutes.

  3. Add the squash, corn, tomatoes and stock and simmer for 20 minutes.

  4. Drain and rinse the beans, then add to the stew and stir through - they only need to heat through for a minute or two. 

  5. Serve piping hot in a bowl, with a slice of crusty bread to dip.

  6. Optional: you can add more stock to make this into more of a soup than a stew.

"All in or all out" Rachael is a vibrant, no-bullshit-talking Scottish nutrition geek and coach helping women to lose weight without giving up their confidence OR their favourite foods.

Previous postNext post

Sorry, the comment form is closed at this time.