Traditional Three Sisters Bison Stew
Bison Recipe
1Setup & Prepare
About This Recipe
Tender bison simmers with corn, beans, and squash in rich broth, creating a complete one-pot meal that exemplifies traditional Plains cooking. The combination provides complete nutrition while honoring ancestral foodways.
Cultural Context
This recipe honors the sacred "Three Sisters" of Indigenous agriculture - corn, beans, and squash - combined with bison, the fourth pillar of Plains Indigenous sustenance. The stew represents the complete nutrition that sustained communities for generations, combining protein, vegetables, and starches in one nourishing pot.
2Ingredients
Shopping List
3Cooking Instructions
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Browning: Heat oil in large Dutch oven over medium-high heat. Season bison with salt and pepper. Brown in batches on all sides, about 8 minutes per batch. Remove and set aside.
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Aromatics: Add onions to pot and cook until softened, 8 minutes. Add garlic and cook 1 minute.
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Building Stew: Return bison to pot. Add stock, tomatoes, sage, and oregano. Bring to boil, then reduce to simmer.
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Simmering: Cover and simmer gently for 1.5 hours until bison is tender.
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Vegetables: Add squash and corn. Continue simmering uncovered for 30 minutes.
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Beans: Stir in beans and cook 10 minutes to heat through.
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Finishing: Adjust seasoning with salt and pepper.
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Service: Ladle into bowls and garnish with fresh cilantro.
4Chef's Notes & Pairings
Chef's Notes
- Bison becomes very tender with slow cooking
- Traditional recipe would use wild onions and prairie turnips
- This is a complete meal requiring no sides
- Excellent for feeding large groups
Wine Pairing
Earthy Tempranillo or Malbec complements the hearty stew and sweet squash.
Nutrition Facts
Per serving: 420 calories, 42g protein, 14g fat, 32g carbohydrates. Complete protein with complex carbohydrates and vegetables.
