ezRecipe-Zee: Cooking Recipe: How to make 'Three Sisters' Stew

'Three Sisters' Stew

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Date Added:	November 20, 2008
Calories:	74
Serves:	6
Prep. Time:	0:00
Category:	Soups / Stews, Vegetarian, Copy Cat / Restaurant

Ingredients:

1     small         sugar pumpkin - (abt 2 lbs)
                    = (or 1 large butternut or carnival
                    squash)
1     tablespoon    olive oil
1     medium        onion
2                   garlic cloves
1/2   medium        green or red bell pepper
                    narrow strips
1     can           diced tomatoes - (14 to 16 oz)
2     cups          cooked or canned pinto beans
2     cups          corn kernels
                    = (from 2 large or 3 medium ears)
1     cup           homemade or canned vegetable stock
                    = (or water)
1     small         fresh hot chile - (to 2)
1     teaspoon      ground cumin
1     teaspoon      dried oregano
                    Salt
                    Freshly-ground black pepper
3     tablespoons   minced fresh cilantro - (to 4)

Directions: one line for each direction. When saved the lines will be numbered.

Preheat the oven to 400 degrees.
Cut the pumpkin in half lengthwise and remove the seeds and fibers. Cover with aluminum foil and place the halves, cut-side up, in a foil-lined shallow baking pan. Bake for 40 to 50 minutes, or until easily pierced with a knife but still firm (if using squash, prepare the same way). When cool enough to handle, scoop out the pulp, and cut into large dice. Set aside until needed.
Heat the oil in a soup pot. Add the onion and saut� over medium-low heat until translucent. Add the garlic and continue to saut� until the onion is golden.
Add the pumpkin and all the remaining ingredients except the last 2 and bring to a simmer. Simmer gently, covered, until all the vegetables are tender, about 20 to 25 minutes. Season to taste with salt and pepper.
If time allows, let the stew stand for 1 to 2 hours before serving, then heat through as needed. Just before serving, stir in the cilantro. The stew should be thick and very moist but not soupy; add additional stock or water if needed. Serve in shallow bowls.
This recipe yields 6 servings.

Nutrition Facts

Servings Per Recipe: 6

Amount Per Serving

Calories: 74

Calories from Fat 28.5%

Total Fat

Cholesterol

0mg

Sodium

4mg

Carbohydrate

13g

Dietary Fiber

Protein

Points 2

Exchanges: 1/2 Grain(Starch)

Rating: ()

Added On: November 20, 2008

* In A Vegetarian Kitchen at http://www.vegkitchen.com