Three Sisters Stew with Pinto & Kidney Beans


1 large yellow onion, chopped

1 green bell pepper, seeded and chopped

Olive oil cooking spray to coat cast iron pot

2 c. fresh Roma tomatoes, chopped (OR one 28 oz can whole peeled tomatoes)

2½ c. cooked organic dark red kidney beans

2½ c. cooked organic pinto beans

2 c. cooked corn kernels (fresh, frozen, or canned)

2 c. green zucchini squash, in small cubes

3 T. dried red mild chile powder

1 tsp salt


  • Heat cast iron or soup pot over medium-high heat.
  • Add onions. Sauté for 2 minutes until translucent, then add green bell peppers and sauté another 2 minutes.
  • If using canned tomatoes, cut each of the whole fruit into 8 pieces (large dice) and add them to the onions and green bell peppers. Cook for another 2 minutes, stirring constantly to prevent burning.
  • Add the kidney and pinto beans and cooked corn. Stir well. Bring to a boil, then reduce heat to low.
  • Stir in the dried red chile powder and salt.
  • Let simmer for 20 minutes, stirring occasionally.
  • Garnish with fresh cilantro if desired. Serve hot with fry bread, corn or flour tortilla.


Recipe by Chef Lois Ellen Frank of Red Mesa Cuisine, Santa Fe-based chef, author, Native foods historian and photographer.


Want a jump start? Shop dried soups, seasonings, hot sauce, and salsa from True Certified partners like  Santa Fe Seasonings, Hatch Chile Express, Ol’ Gingo Chile Company, New Mexico Sabor, and Tsimayó.

squash and calabacitas