This recipe is inspired by the “Three Sisters” of traditional North American cuisine: beans, corn, and squash. I include tomatoes and peppers as two more Sisters that are fruits of North American native plants. So, Five Sisters!
All five are nutrient and fiber-dense, so they are good for the gut, the rest of the body, and beneficial microbes. Most of them are also full of antioxidants and some anti-inflammatory substances that are found in other traditional diets, such as the Mediterranean diet, that have been linked to healthy guts and minds. When I’m traveling, and come home with an unhappy gut, Five Sisters chile sorts it all out.
This stew is super easy to throw together. I always use roasted portabella mushrooms as my additional protein source, as my gut prefers them. If I have roasted eggplant hanging around, I throw that in too.
Ingredients
- 3 cans of beans, e.g black beans, pinto beans, kidney beans, or the equivalent volume of cooked beans (i.e. previously dried)
- 1 can of corn, or equivalent amount of fresh or frozen corn (roasted or boiled and the kernels cut off)
- 1 jar green chile pepper salsa (Hatch Valley is delish)
- 1 jar of red pepper salsa
- 1 can chopped tomatoes, or equivalent at least of fresh tomatoes, chopped (I leave the skins on, after washing)
- 1 squash, cut into chunks, Summer squash and zucchini are good. Summer squash chunks can be roasted for about 15 minutes (350 F) first to make them more tender
- Oregano, 2 Tablespoons or so
- Garlic powder, 2-3 Tablespoons
- Marjoram, 1 Tablespoon
- Basil, 1 Tablespoon
- Ancho or other chile powder, to taste
Optional
- Roasted portabella mushroom chunks (we use about 4-5 caps, tossed in garlic and ancho powder, olive oil, and roasted at 350 F for about 20 minutes)
- Roasted eggplant, same as the mushrooms (although maybe not the ancho powder)
- Other protein, such as chicken, turkey, beef, or tofu
Instructions
Combine all the ingredients in a large pot and heat until bubbling.
Meanwhile, prepare garnishes (optional but delish!)
- Grate sharp cheddar or pepper Jack cheese (enough for a handful for each serving)
- Green onions, sliced, about ½ cup, depending on preference
- Avocado chunks, ripe and cut into chunks with fresh lime juice (a couple Tablespoons) to prevent browning and to adds a little citrus taste to the chile.
- Blue corn chips
Serve in a bowl, with garnishes. It’s a filling hearty stew!
