Three Sisters Beef and Vegetable Stew

This hearty, fiber-rich stew combines lean protein, complex carbs from oats and beans, and a colorful variety of vegetables for a deeply satisfying, nutrient-dense meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (11 servings), not per serving.

• 1/2 pound ground beef · 674 kcal in the whole recipe
• 1 cup onions, diced · 78 kcal in the whole recipe
• 3 cups water
• 3 cups red potatoes, cubed · 448 kcal in the whole recipe
• 2 tomatoes, diced · 87 kcal in the whole recipe
• 1 can (15 ounces) tomato sauce, no salt added · 116 kcal in the whole recipe
• 1/2 cup frozen corn kernels · 53 kcal in the whole recipe
• 1/2 cup yellow squash, diced · 16 kcal in the whole recipe
• 1/2 cup green squash (zucchini), diced · 14 kcal in the whole recipe
• 1/2 can low-sodium kidney beans, drained (about 8 ounces) · 480 kcal in the whole recipe
• 1/2 can low-sodium black beans, drained (about 8 ounces) · 459 kcal in the whole recipe
• 1/4 cup quick cooking oats · 105 kcal in the whole recipe
• 2 cloves garlic, finely chopped · 10 kcal in the whole recipe
• 1/4 teaspoon black pepper
• 1/4 teaspoon salt

Method

1. In a skillet, brown the ground beef and diced onions over medium-high heat for 8 to 10 minutes, then drain any excess fat.

   

2. Transfer the beef and onions to a large pot, add the water and cubed potatoes, bring to a boil, and cook for 15 minutes.

   

3. Stir in the tomatoes, tomato sauce, corn, yellow and green squash, kidney beans, black beans, oats, garlic, salt, and black pepper.

   

4. Bring the stew back to a boil, then reduce the heat to low and simmer gently for about 25 minutes until all the vegetables are tender.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.