Soup: USA – Southwestern United States (Pueblo/Navajo influence) – Three Sisters Stew
Food safety reminder: Follow safe food-handling practices and use a food thermometer to verify safe internal cooking temperatures.
Serving Size: 6
Approximate Time
Prep
10 min
Cook
35 min
Total
45 min
Ingredients
U.S. measurements first, metric equivalents in parentheses. Conversions are approximate; oz means weight ounces, not fluid ounces.
- 2 tbsp (30 ml) lard or sunflower oil - 1 medium onion, approx. 6 oz (170 g), chopped - 2 cloves garlic, minced - 2 roasted green chiles (Hatch or anaheim), approx. 4 oz (115 g) total, peeled and chopped - 1 1/2 cups (300 g) cooked pinto or black beans (from about 1/2 cup (120 ml) dried) - 2 cups (330 g) roasted or fresh corn kernels - 3 cups (450 g) diced summer squash or calabacitas-style squash - 6 cups (1.4 L) water or light vegetable broth - 1/2 cup (60 g) masa harina mixed with 3/4 cup (180 ml) warm water to make a slurry - 1 tsp (5 g) ground cumin - 1 tsp (5 g) fine sea salt, or to taste - 1/2 tsp (2 g) ground black pepper - 2 tbsp (30 ml) chopped cilantro or chives for garnish
Show original ingredient measurements
- 2 tbsp (30 ml) lard or sunflower oil - 1 medium onion, approx. 6 oz (170 g), chopped - 2 cloves garlic, minced - 2 roasted green chiles (Hatch or anaheim), approx. 4 oz (115 g) total, peeled and chopped - 1 1/2 cups (300 g) cooked pinto or black beans (from about 1/2 cup dried) - 2 cups (330 g) roasted or fresh corn kernels - 3 cups (450 g) diced summer squash or calabacitas-style squash - 6 cups (1.4 L) water or light vegetable broth - 1/2 cup (60 g) masa harina mixed with 3/4 cup (180 ml) warm water to make a slurry - 1 tsp (5 g) ground cumin - 1 tsp (5 g) fine sea salt, or to taste - 1/2 tsp (2 g) ground black pepper - 2 tbsp (30 ml) chopped cilantro or chives for garnish
Instructions
1. Heat lard or oil in a large pot over medium heat. Sauté the onion until soft, 5–6 minutes; add garlic and cook 30 seconds. 2. Add roasted chiles, cooked beans, corn, diced squash, cumin, and water or broth. Bring to a simmer. 3. Simmer gently until squash is tender, about 20–25 minutes. 4. Whisk the masa harina slurry until smooth and slowly stir into the simmering pot to thicken; cook 5–10 minutes more to remove raw masa flavor and reach desired stew-like texture. 5. Season with salt and pepper. Serve hot topped with chopped cilantro or chives and warm corn bread or frybread if desired.
Estimated Nutritional Information*
Per serving | Servings: 6
Calories: 229 kcal
Carbohydrates: 38.5 g
Protein: 8.6 g
Fat: 6.1 g
Saturated fat: 2.1 g
Cholesterol: 4 mg
Fiber: 8 g
Sugar: 7.7 g
Sodium: 574 mg
Potassium: 664 mg
Calcium: 67 mg
Iron: 2.77 mg
Vitamin A: 21 µg RAE
Vitamin C: 34.2 mg
Vitamin D: 0.1 µg
Nutrition estimated: November 5, 2026
*Values are estimates based on USDA data and mathematical calculations. Actual values may vary. Where data are unavailable, those contributions are excluded. Sodium is a known subtotal. Missing contributions are unknown, not zero.