Anasazi Stew: A Flavorful Celebration of the Three Sisters
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Category: Stew
Servings: 4
Description
Anasazi Stew is a delightful and hearty variation of the traditional Three Sisters Stew, which pays homage to the rich agricultural heritage of Native American tribes in the Southwest United States. The term “Three Sisters” refers to the trio of crops—squash, beans, and corn—that were often grown together, as they complement each other not only in the garden but also in nutritional value. This vegetarian stew brings together these elements in a delicious and comforting way, making it an ideal choice for a quick, satisfying one-dish meal.
Nutritional Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | 71.2 |
| Total Fat | 1 g |
| Saturated Fat | 0.2 g |
| Cholesterol | 0 mg |
| Sodium | 24.4 mg |
| Total Carbohydrates | 15.6 g |
| Dietary Fiber | 3.4 g |
| Sugars | 5.2 g |
| Protein | 2.9 g |
Ingredients
| Quantity | Ingredient |
|---|---|
| 1 | Garlic (minced) |
| 2 tsp | Dried Oregano |
| 2 tsp | Cumin Powder |
| 1 tsp | Ground Cinnamon |
| 1 | Onion (chopped) |
| 1 | Squash (butternut or any variety, whole) |
| 2-3 | Tomatoes (chopped) |
| 1 tsp | Chili Powder |
| 1 1/2 cups | Fresh Corn (kernels) |
| 1 cup | Frozen Corn |
| 1 cup | Cheese (grated, for garnish) |
Instructions
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Prepare the Squash: Start by using a fork to poke several vent holes into the skin of the squash; this will prevent it from bursting during cooking. If the squash is not organic, consider peeling the skin for a smoother texture in your stew.
-
Microwave the Squash: Place the prepared squash in the microwave and cook on high for about 5 minutes or until it is approximately three-quarters cooked. This step helps to soften the squash, making it easier to cut and incorporate into the stew.
-
Cut the Squash: Once the squash has cooled enough to handle, cut it into 1-inch cubes. Set these cubes aside while you prepare the rest of the stew.
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Sauté the Aromatics: In a 4-quart saucepan, quickly toast the oregano, cumin, and cinnamon over medium heat for about 30 seconds, allowing the spices to release their fragrant oils. Add a splash of oil to the pan, followed by the chopped onion, salt, and minced garlic. Sauté the mixture until the onion becomes translucent, which should take about 3 to 4 minutes.
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Combine the Ingredients: Add the cubed squash, chopped tomatoes, and the beans (including their liquid) to the saucepan. Stir in the fresh corn, frozen corn, and chili powder. Mix everything thoroughly to ensure the spices and ingredients are well combined.
-
Cook the Stew: Continue to cook the stew on medium heat for about 5 minutes, or until the squash and corn are tender. Stir occasionally to prevent sticking and promote even cooking.
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Serve and Garnish: Once the vegetables are tender, serve the Anasazi Stew hot, garnishing each bowl with a generous sprinkle of grated cheese. The cheese will melt slightly into the warm stew, adding a delightful creaminess that enhances the dish.
Conclusion
Anasazi Stew is not only a reflection of the rich cultural heritage of the Three Sisters but also a nutritious and quick option for a wholesome meal. Whether you’re enjoying it as a weeknight dinner or serving it to guests, this stew is sure to please with its vibrant flavors and comforting warmth. Embrace the spirit of the Southwest and savor every spoonful of this delightful dish!
Keywords
One Dish Meal, Black Beans, Beans, < 30 Mins
