Chili & Stew

"Three Sisters" Stew

We’ve enjoyed this main dish at Thanksgiving. It’s somewhat like chili, but more about squash than beans. Squash, corn and beans are known as the “three sisters” of the fall harvest, very appropriate for our family! I have a few tips for making the squash (below).

Servings: 8 or more

• 1 large butternut squash (see preparation instructions below)
• 2 tbsp olive oil
• 1 medium onion, chopped
• 4 cloves garlic, minced
• 1 medium green or red bell pepper, but into short narrow strips
• 14-16 oz can fire-roasted diced tomatoes, with liquid
• 2-3 cups cooked or canned (drained and rinsed) pink or pinto beans
• 2 cups corn kernels
• 1 cup homemade or canned vegetable stock
• 1 or 2 small fresh chilis, seeded and minced
• 2 tsp ground cumin
• 2 tsp chili powder or mesquite seasoning
• 1 tsp dried oregano
• Salt and freshly ground black pepper
• ¼ cup minced fresh cilantro

1. To prepare the squash, peel and remove seeds, then cut into cubes. If you don’t have a sharp enough knife, cut squash in half, place cut side down on a baking sheet with a small amount of water and bake for 20 minutes at 375 to soften before cubing. Optionally, you can buy pre-cut butternut squash which is more expensive but easy! You do not have to pre-cook this.
2. Sauté onion and garlic in oil.
3. Place all ingredients in a crock pot (or a large pan if you don’t have a crock pot). For crock pot, cook at low for at least 2 hours, until vegetables are soft but not mushy.

African Peanut Stew

Peanut stew is definitely an acquired taste, and although this is not something I would make, I’m including it because my girls like it!

• 1 teaspoon coconut oil
• 1 medium sweet onion, diced
• 3 cloves garlic, minced
• 1 red bell pepper, diced
• 1 jalapeno, diced (optional)
• 1 medium sweet potato chopped into pieces
• 1 28-oz can of diced tomatoes with the juices
• 1/3 cup natural peanut butter
• 4 cups vegetable broth
• 1-1/2 teaspoons chili powder
• 1/4 teaspoon cayenne powder (optional)
• 1 15-oz can of chickpeas
• 2 handfuls of spinach or de-stemmed kale leaves

1. In a large saucepan, heat oil over medium heat and sauté the garlic and onions for 5 minutes.
2. Add the bell pepper, jalapeno, sweet potato, tomatoes with their juices, season with some salt and pepper, and raise the heat to medium-high and simmer for 5 minutes.
3. In a medium bowl, whisk the peanut butter and 1 cup of the vegetable broth until no clumps remain.
4. Stir the mixture into the saucepan along with the remaining 3 cups of vegetable broth, chili powder, and cayenne.
5. Cover the pan, reduce the head to medium low, and simmer for 10 to 20 minutes or until the sweet potato is fork tender.
6. Lastly, stir in the chickpeas and spinach and cook until the spinach is wilted.

Quick Chili

This is a one pot meal that's really quick to make.

• Meatless crumbles (optional)
• 1 onion, chopped
• 6 cans, 15 oz each:
• tomato sauce
• diced tomatoes
• dark red kidney beans, drained
• chili beans
• baked beans
• corn
• 1 packet chili seasonings, or just use chili and cumin seasoning to taste

1. Brown the 'meat' and onion.
2. Add the remaining ingredients.
3. Let simmer for 30 minutes to blend the flavors.

Black Bean and Sweet Potato Chili

Serve with tortilla chips and your favorite coleslaw. It’s also great with cornbread!

Servings: 8 or more

• 3 medium-large sweet potatoes
• 2 tbsp extra virgin olive oil
• 1 whole onion, chopped
• 3 cloves garlic, minced
• 1 medium red bell pepper, diced
• 15-oz can black beans, drained
• 15-oz can chili beans, drained
• 15-oz can kidney beans, drained
• 28-oz can diced tomatoes (I use the fire-roasted)
• 16-oz can crushed tomatoes
• 1-2 small fresh hot chilis, minced *OR* chili powder (2 tbsp)
• 1 tbsp brown sugar
• 1 tbsp ground cumin
• 1 tsp dried oregano
• 2 tsp smoked paprika
• Chopped cilantro, to taste
• Salt and pepper, to taste

Optional toppings:

• chopped onion
• diced avocado
• diced fresh tomatoes
• chopped cilantro
• grated cheese

1. Peel and cut sweet potatoes into bite-sized cubes, boil or microwave until just firm. Set aside.
2. Heat the oil in large soup pot. Add the onion and garlic and sauté over medium heat until the onion is golden. Add the remaining ingredients. Bring to a simmer, then simmer gently, covered, for 15 minutes.
3. Add the diced sweet potato and continue to simmer for about 5 minutes until tender.