Three Sisters Stew

We are excited to bring a special addition to our service counter menu, Three Sister’s Stew, made in-house and now available every day.

Corn, beans, and squash make up the bulk of this recipe, followed by green pepper, onion, tomatoes, and garlic, a touch of cumin and red pepper flakes for a little kick. Mostly, the simmering combo lets the core crops speak for themselves. Abbi, the cook behind this seasonal specialty and a new member of our kitchen team, says it tastes like a garden. Traditionally made with venison or pork, Abbi opted to leave out the meat for a summery, wholesome, vegan meal. It’s refreshing with just a little spice and pairs deliciously with fry bread.

The Three Sisters – corn, beans, and squash – are companion crops, planted together around the tops of mounds. Corn is planted first and lays the foundation for the growing season of this harmonious trio. Beans are next, providing the soil with more nitrogen and energy for the plants. Lastly, squash helps protect the beans and corn with its broad, leafy vines.

The meal is a staple in the Occaneechi Band of the Saponi Nation, and Abbi is glad to share this recipe as part of her Afro-Indigenous heritage. By happenstance, Abbi found her way to farming before the pandemic and now is one of seven owners/members of Handèwa Farms, a farming collective in Rougemont, NC, where she grows the Three Sisters along with many other crops for the community. 

We love sharing stories behind great food, and we are happy to feature a staff recipe on our menu. Three Sister’s Stew is available daily at the service counter. 8oz cups are $3.99 and 16oz bowls are $5.99. We also have 32oz containers packed out in the Grab’n’Go case for $9.99 each for easy, healthy meals at home. Visit the Co-op and try it today!

View more daily meal offerings on our service counter menu HERE.