Tres Hermanas Stew (Three Sisters Stew)

No, I’m not crazy.

Yes, we are in the middle of 90+ degree July heat and yes, I’m making a knock-your-socks-off, chunky stew. It’s hot. And spicy. It is the antithesis of summer-friendly food. Why, you ask? We have a sick kid at home. And we have to get her better before her big performance (Fame!) at drama summer camp. But more importantly, we have to get her better so she’s better and not sick. So that means a no-nonsense, super-nutritious pot of Tres Hermanas Stew. One that has loads of antioxidants to fight this big bad daddy of an illness.

Here’s just a sampling of what this stew boasts:

* Very high amounts of beta-carotene in kale and winter squash/sweet potatoes

*Lycopene in tomato salsa

*Fiber-rich black beans

*Phytochemical-rich alliums onion and garlic

Normally, this would be a Three Sisters stew (’cause it has beans, corn and squash), but I added in some spice, chipotle vegan sausage to be precise, and that magically transforms it into Tres Hermanas. Not crazy about spicy? Feel free to skip the chipotle vegan sausage. You can flavor it with some cumin and oregano and it will be just as tasty, soothing, and nutritious.

I dedicate this recipe to my 3 daughters, las tres hermanas.

Tres Hermanas Stew

 

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Prep time

15 mins

Cook time

30 mins

Total time

45 mins

 

Author: Kara Blank-Gonzalez

Recipe type: Soup

Cuisine: Mexican

Serves: 4 servings

Ingredients

• ½ medium chopped onion
• 3 minced garlic cloves
• ½ teaspoon salt
• 1 vegan chipotle sausage, like Field Roast (optional)
• 3 cups winter squash (pumpkin, acorn, butternut) or sweet potatoes, cut into small, bite-size chunks
• 1 cup black beans, cooked or canned, rinsed, and drained
• 1 cup frozen corn
• 4 cups vegetable broth
• ½ cup prepared tomato salsa
• 1 bunch kale, torn into pieces
• Nutritional yeast, sprinkled on top (optional)

Instructions

1. Add chopped onion to a large soup pot on medium-high heat. Saute until translucent. Add a splash of water as needed to prevent burning.
2. Add garlic, salt, and vegan sausage and stir to coat.
3. Add squash or sweet potatoes, beans, corn, vegetable broth and salsa. Turn heat to high. As soon as it boils, cover and lower heat. Simmer for 10 minutes.
4. Stir in kale and cook for another 5 minutes or until squash is tender.
5. Serve with nutritional yeast if desired.

Notes

Other vegetables that taste delicious in this stew are chopped bell peppers, chopped jalapenos for more heat, yellow squash or zucchini squash added at the end of cooking.

Pinto beans, kidney beans, and red beans work well in this recipe.

If you prefer a milder taste, skip the chipotle vegan sausage and sub 2 teaspoons ground cumin, 1 teaspoon dried oregano and ½ teaspoon chili powder. You may need a little more salt, so add to taste. Play around with the seasonings to see what tastes best to you.

For even more flavor, serve this stew topped with toasted pepitas (pumpkin seeds) for some crunch, chopped green onions, and fresh cilantro. Yum!

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