Eat Without

Three Sisters Stew

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

Published by the USDA MyPlate Kitchen library. Read from an archived copy of the source page captured 2025-12-31.

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

Makes
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

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

Quoted for reference only, exactly as the source printed it, so check product labels yourself before relying on any of it. The methodology page covers the guarantee, and how a contributor can have their text removed on request.