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Three Sisters Harvest Stew Recipe

Three Sisters Harvest Stew Recipe

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Ingredients:

Serving

2 tbsp olive oil
1 large onion, chopped
3 to 4 garlic cloves, chopped
1 large carrot cut into 1-inch pieces
3/4 cup butternut squash, cubed
1 can beans, drained ( garbanzos , with their harvest gold color
1 cup fresh or frozen corn kernels
sea salt
1 dried chipotle pepper (optional)
water or vegetable broth , as needed
1/4 cup chopped fresh parsley

Directions:

In a large stew pot, heat the olive oil. Add the chopped onion and stir to coat with the oil.
Saute until golden, the add the garlic, carrot pieces, squash, beans, corn, sage, sea salt to taste, and the chipotle pepper, if you desire. Though the pepper is optional, the smoky taste is reminiscent of the first hearth fires of the season, perfect for autumn.
Simmer the stew, adding the water or vegetable broth as needed, until the squash is tender, the add the parsley and stir thoroughly.
Serve piping hot.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	109.63 Kcal (459 kJ)
Calories from fat	44.52 Kcal
		% Daily Value*
Total Fat	4.95g	8%
Sodium	120.08mg	5%
Potassium	269.52mg	6%
Total Carbs	14.22g	5%
Sugars	3.14g	13%
Dietary Fiber	3.34g	13%
Protein	2.12g	4%
Vitamin C	11.4mg	19%
Vitamin A	0.3mg	10%
Iron	0.8mg	4%
Calcium	42.9mg	4%

Amount Per 100 g
Calories	83.79 Kcal (351 kJ)
Calories from fat	34.03 Kcal
		% Daily Value*
Total Fat	3.78g	8%
Sodium	91.78mg	5%
Potassium	206mg	6%
Total Carbs	10.87g	5%
Sugars	2.4g	13%
Dietary Fiber	2.55g	13%
Protein	1.62g	4%
Vitamin C	8.7mg	19%
Vitamin A	0.2mg	10%
Iron	0.6mg	4%
Calcium	32.8mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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