Three Sisters Stew

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

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) low-sodium tomato sauce
• 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 (about 8 ounces) low-sodium kidney beans, drained
• 1/2 can (about 8 ounces) low-sodium black beans
• 1/4 cup quick cooking oats
• 2 cloves garlic, finely chopped
• 1/4 teaspoon black pepper
• 1/4 teaspoon salt

Directions

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

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.

Learn more about:

• Onions
• Potatoes
• Tomatoes
• Corn
• Yellow Squash
• Zucchini
• Garlic

Source:

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