Three Sisters Stew

Name: Three Sisters Stew
Yield: 6 Servings
Ingredients: 1/2 pound ground beef; 1 cup onions, diced; 3 cups water; 3 cups red potatoes, cubed (or 1 1/2 cans, about 24 ounces, low-sodium sliced potatoes, drained); 2 tomatoes, diced (or 1 can, about 15 ounces, low-sodium diced tomatoes, drained); 1 can (15 ounces) tomato sauce, no salt added; 1/2 cup frozen corn kernels (or 1/4 can, about 4 ounces, low-sodium whole kernel corn, drained); 1/2 cup yellow squash, diced (or 1/4 can, about 4 ounces, low-sodium sweet potatoes, drained and diced); 1/2 cup green squash, diced (or 1/4 can, about 4 ounces, low-sodium carrots, drained); 1/2 can low-sodium kidney beans, drained (about 8 ounces); 1/2 can low-sodium black beans (about 8 ounces); 1/4 cup quick cooking oats; 2 cloves garlic, finely chopped; 1/4 teaspoon black pepper; 1/4 teaspoon salt

This hearty stew is great for dinner and even better the next day. It uses different ingredients like sweet potatoes and quick-cooking oats.

Yield: 6 Servings
Serving size: 1 1/4 cup stew
Rating: 3.60 of 5 (10 ratings)

Food groups

Protein Foods: 1 ounces
Vegetables: 1 3/4 cups

Ingredients

1/2 pound ground beef
1 cup onions, diced
3 cups water
3 cups red potatoes, cubed (or 1 1/2 cans, about 24 ounces, low-sodium sliced potatoes, drained)
2 tomatoes, diced (or 1 can, about 15 ounces, low-sodium diced tomatoes, drained)
1 can (15 ounces) tomato sauce, no salt added
1/2 cup frozen corn kernels (or 1/4 can, about 4 ounces, low-sodium whole kernel corn, drained)
1/2 cup yellow squash, diced (or 1/4 can, about 4 ounces, low-sodium sweet potatoes, drained and diced)
1/2 cup green squash, diced (or 1/4 can, about 4 ounces, low-sodium carrots, drained)
1/2 can low-sodium kidney beans, drained (about 8 ounces)
1/2 can low-sodium black beans (about 8 ounces)
1/4 cup quick cooking oats
2 cloves garlic, finely chopped
1/4 teaspoon black pepper
1/4 teaspoon salt

Directions

In a small skillet, brown ground beef and onions over medium to high heat for 8 to 10 minutes.
Drain fat.
In a large pot, combine cooked ground beef, water, and red potatoes.
Bring the pot to a boil and cook for 15 minutes.
Add all the other ingredients to the pot and bring to a boil.
Lower heat and simmer for about 25 minutes.

Nutrition per serving

Nutrient	Amount
Total Calories	230.8
Total Fat	3.76 g
Saturated Fat	1.31 g
Monounsaturated Fat	1 g
Polyunsaturated Fat	0 g
Linoleic Acid	0 g
α-Linolenic Acid	0.1 g
Omega 3 - EPA	0 g
Omega 3 - DHA	0 g
Cholesterol	21.91 mg
Carbohydrates	36.77 g
Dietary Fiber	8.15 g
Total Sugars	7.12 g
Added Sugars included	0 g
Protein	14.57 g
Calcium	64 mg
Potassium	1050 mg
Sodium	236.02 mg
Copper	0 mg
Iron	4 mg
Magnesium	76 mg
Phosphorus	247 mg
Selenium	8 mg
Zinc	3 mg
Vitamin A	28 mcg
Vitamin B6	0.5 mg
Vitamin B12	0.7 mcg
Vitamin C	27 mg
Vitamin D	0 mcg
Vitamin E	2 mg
Vitamin K	8 mcg
Folate	74 mcg
Thiamin	0.2 mg
Riboflavin	0.2 mg
Niacin	4 mg
Choline	69 mg

Notes

Tip for cooking ground beef: The recommended safe minimum internal temperature for ground beef is 160 °F, as measured with a food thermometer. See how to make this recipe and more on USDA’s MyPlate Kitchen YouTube site.

Recipes you may also like

Source

Recipe by: A Harvest of Recipes with USDA Foods — USDA Food Distribution Program on Indian Reservations — Adapted from a recipe submitted by Alicson Scott, Chickasaw Nation, Get Fresh! Nutrition Education Program

Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/three-sisters-stew. Federal works are public domain in the United States.