WIC Works Resource System
U.S. Department of Agriculture
The term "Three Sisters" refers to the three main crops of some North American tribes, maize (corn), squash, and beans, that are planted close together so each plant can support and nourish each other.
This stew, rich in magnesium, potassium, choline, folate and fiber, is often served with cornmeal dumplings floating on top, but also works well served with plain rice.
Ingredients
2 c onion (diced)
6 c water
2 15 oz. can diced tomatoes, no added salt
6 c red skinned potatoes (cubed)
1 15 oz. can tomato sauce, no salt added
1 c corn (frozen or fresh)
1 c yellow squash (diced)
1 15.5 oz. can light red kidney beans (drained and rinsed)
1 15.5 oz. can black-eyed peas (drained and rinsed)
1⁄2 c quick-cooking barley
4 clv garlic (minced)
1 1⁄2 t black pepper
Yield amount
8 ServingsPreparation time
20 minutes
Cooking time
40 minutes
Total time
1 hour
Instructions
In a large stockpot, add all ingredients. Bring to a boil, then lower heat and simmer for 30-45 minutes until the potatoes are soft. Serve immediately.
Notes
You can use fresh, frozen, or canned (drained and rinsed) corn – fresh offers the most crisp kernels.
You can use beans that are frozen, canned (drained and rinsed), or prepared from dried.
Equipment you’ll need:
- Knife
- Cutting board
- Measuring cups and spoons
- Large stockpot
- Large spoon