Three Sisters Stew

Method

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1. Heat the oil in a large pot over medium heat. Cook the onion for 6 minutes, until soft. Add the garlic and cook for 1 minute.

   Mark done Start 6 min timer

2. Add the squash, tomatoes, stock, sage, thyme, maple syrup, salt and pepper. Bring to a boil, then reduce the heat, cover and simmer for 15 minutes, until the squash is nearly tender.

   Mark done Start 15 min timer

3. Add the beans and sweetcorn and simmer, uncovered, for 15 minutes.

   Mark done Start 15 min timer

4. Mash a few pieces of squash against the side of the pot with the back of a spoon to thicken the broth. Simmer for 5 minutes more.

   Mark done Start 5 min timer

5. Taste and adjust the seasoning. Serve hot, scattered with the parsley.

   Mark done

Chef’s Tips

• Cut the squash into 2 cm cubes. Smaller pieces fall apart in the stew and thicken it too much.
• Mash a few pieces of squash into the broth. It thickens the stew without flour.
• Use dried beans if you prefer them. Soak them, cook them until tender first, and use their cooking water in place of some of the stock.

Common Substitutions & Variations

• An eighth of a teaspoon of garlic powder per clove is the usual stand-in when you are out of fresh garlic — it will not caramelise the same way, but it carries the flavour.

Pairing Suggestions

• Bannock
• Cornbread
• A green salad

Storage & Reheating

Keep in the fridge up to 5 days and reheat gently. Freeze for 3 months.

Common questions

Nutritional Highlights

Per serving, calculated from the ingredient list. Treat these as an estimate — brands and cuts vary.