Returning to the Roots of Natural Healing

Roots Recipes

Three Sister's Stew

First Nations People grew corn and planted the beans at the base of the stalks, which served as a bean pole. On the ground between them, they grew squash. The three sisters--corn, beans, and squash, form the basis for this hearty stew.

1 c. beans, soaked

3 c. water

2 cloves garlic

1-inch kombu


2 T fresh or 2 t. dry oregano

1 t. cumin seeds, grind

1/2 t. cinnamon

1 T. extra-virgin olive oil

1 med onion, chopped

1 1/2 t. sea salt

2-3 cloves garlic, minced

2-3 c. winter squach, cut in chuncks

1 14 oz can chopped tomatoes

1/2 t. chili powder

1 c. fresh or frozen corn


Drain soaking water off beans. Place beans, water, garlic and kombu in a pot; bring to boil.

Cover and simmer until beans are tender (50-60 minutes).

Add squash, tomatoes and chili powder and cook until squash is soft (about 20 minutes.) Add a little water if mixture is dry. Add cooked beans and corn; simmer until corn is tender. Adjust seasoning to your taste.


Preparation time: 1 hour and 10 minutes

Makes 6-8 servings.