Three Sisters Stew
(Gluten, Dairy & Sugar Free)

The Haudenosausee (Iroquois) refer to Squash, Corn, and Beans as the “Three Sisters.”  The three plants grow well together.  The Bean climbs the natural trellis of the Corn stalk, while the Squash shades the ground below, discouraging weeds.  Each plant also takes different nutrients from the soil.  Serve the stew with warm tortillas or corn bread.

1 C dried Chestnut or Christmas Lima Beans, or any Broad Bean
2 Roma Tomatoes, halved
1 fresh Poblano Chile
1 T Corn Oil
½ small White Onion, thinly sliced
1 Summer Squash, quartered and sliced ½” thick
½ lb. fresh ground or Wax Beans, stringed
Kernels from 2 ears fresh Corn
2 T minced fresh Epazote or Cilantro
¼ C Green Salsa
¼ C Red Salsa
2 C Vegetable Stock or water
Sea or Kosher Salt
Freshly Ground Pepper

Place the Dried Beans in a saucepan and add water to cover.  Cover, place over med-hi heat, and bring to a boil.  Remove from the heat and let steep for 1 hour.  Place over med-hi heat once again and bring to a boil.  Decrease the heat to med-low and cook for about 2-1/2 hours until tender.  Drain well.

Place the Tomatoes and Chile directly over a flame or on a grill and cook, burning as needed, for 3-5 minutes, until the skins are charred.  Place the Chile in a plastic bag to steam for 5 minutes.  When cool enough to handle, peel and seed the Tomatoes.  Peel the Chile and cut in half lengthwise.  Remove the stem and white membrane and scrape the seeds away and discard.  Cut the Chile into 6 pieces.

Heat the oil in a heavy saucepan over med-low heat.  Add the Onion and cook, stirring often, for 5-7 minutes, until softened.  Do not let the Onion brown.  Add the Squash and cook, stirring continuously, for 1 minute, until softened.  Add the Dried Beans, Fresh Beans, Corn, Epazote, Green Salsa, Red Salsa, and Stock and bring to a boil.  Decrease the heat to medium, add the tomatoes and Chiles, and simmer for 5 minutes.  Season with Salt and Pepper to taste.  Serve in warm bowls, allowing 1 Tomato half per person.  (Serves 4, but can be adapted for larger groups).

From Foods of the American, by Fernando and Marlene Divina and the Smithsonian’s National Museum of the American Indian c2004 Smithsonian Institution and Fernando and Marlene Divina.  Published in association with the Speed Press.  All rights reserved. 


PowWow Soup
(Family Size)
(Gluten, Dairy & Sugar Free)

1 Can Green Beans
1 Can Kidney Beans
1 Can Whole Corn
1 Can (or equivalent fresh) sliced Carrots
2 small Cans Tomato Sauce
1 lb Hamburger, crumbled and browned
1 large Red Onion, chopped
Chili Powder
Salt and Pepper to taste

Combine all of the ingredients (do not drain vegetables).  Add Salt, Pepper, and Chili Powder to taste.  Heat and enjoy!


Pueblo Stew
(Gluten & Sugar Free)

2 T Lard
6 lbs boneless Pork Shoulder, cubed
1 t whole Coriander Seeds
2 Onions, chopped
2 Potatoes, cubed
2 Carrots, chopped
5 Cloves Garlic, chopped
1 (18.75 oz.) can Tomatillos, coarsely chopped
1 (16 oz.) can chopped Green Chiles
1 (11oz.) can Jalapeno Peppers, drained and diced
1 (30 oz.) jar sliced Nopalitos, drained and rinsed
2 t dried Oregano
1 (20 oz.) can hominy, drained
4 t Cumin Seed
2 C crumbled Queso Fresco
½ C chopped fresh Cilantro

Melt lard in a large pot over high heat.  Stir in cubed Pork and Coriander Seeds.  Cook until the Pork has browned, about 10 minutes.  Stir in the Onions, Potatoes, Carrots, Garlic, Tomatillos, Green Chiles, Jalapeno Peppers, Nopalitos, and Hominy.  Season with Oregono and Cumin Seed.  Add water if the mixture seems to dry. 

Bring to a boil, reduce heat to medium-low, cover, and simmer, stirring occasionally, until the Pork is tender, about 45 minutes.  To serve, ladle the stew into serving bowls and sprinkle with crumbled cheese and chopped cilantro.


 (A Thick Split Pea Stew)
(Gluten, Dairy & Sugar Free)

Snert (pronounced “Snare-t”) is a very old Dutch family recipe of one of our Flute Circle members.  It is really more like a stew than a soup.  You can make the recipe plain, or you can add Ox Tails, Ham Hocks, or diced Ham to this hearty soup.

1 (16 oz.) package Split Peas
8 C Water
1 Can of Peas
5 Onions, chopped and lightly sautéed (less for the wimpy)*
2 T Bouillon*
3-4 whole Bay Leaves
4-5 whole Cloves, or powdered Cloves (to taste)
2-3 Celery Stalks, sliced thin (optional)
1-2 pkgs. Frozen Stew Vegetables (or can substitute fresh Potatoes and Carrots)
Your choice of Ham Hocks, cubed Ham, Oxtail, and/or Sausages

If you have meat to cook first, such as Oxtail, cover with water and bring to a boil.  I always throw in some Cloves and one or two Bay Leaves at this stage.  Turn down to a simmer, until done.  When done, remove meat, strain and reserve the liquid to make up part of the 8 cups of Water required for the recipe.

Chop and sauté Onions.  *(1-2 packets of dried Onion Soup Mix can be substituted for all of the Onions, although I always add at least one Onion for looks and texture.  You won’t need to add additional Bouillon if using the dried Onion Soup Mix.  You can also substitute a large can of Beef Stock, in place of the Bouillon; subtract the appropriate amount of water from the recipe you are substituting with Beef Stock).

Pour out Split Peas, sort, removing non-Split Pea looking bits.  Rinse Peas very well.  I don’t pre-soak them, as it doesn’t seem to make any difference in the Stew.

Next, combine in a large stew pot the Split Peas, meat of your choice, Onions, and/or dried Onion Soup Mix and/or Bouillon (or canned Beef Stock), Celery, Stew Vegetables, Bay Leaves, Cloves, and 8 cups of Water (minus the amount of Beef Stock, if you are using in place of Bouillon).  Bring to a boil, then turn down to simmer for several hours until the Split Peas are soft.  About one-half hour prior to serving, add the can of Peas, including liquid.  (If Sodium is an issue, rinse the peas and add a little plain water instead of the liquid from the can).

Snert tastes much better the second day.  Reheat at a low temperature.  It will look like green cement in a pot, but will be reborn into a flavorful, thick stew.  If necessary, you can add a little water or bouillon.  Before serving, be sure to remove the Bay Leaves and Cloves if you use whole Cloves.


Whipped Raspberry Soup
(Gluten & Dairy Free)

This is a wonderful Northwest Indian Recipe.

1 quart Raspberries, washed and drained
½ C Honey

Place the berries in an electric mixer bowl along with the Honey.  Mash the Berries and then whip them until they are light.  Chill well before serving.

Calico Beans
(Gluten & Dairy Free)
1 lb. Hamburger
1/2 lb Bacon, cut up
1 large Ham Hock (optional)
1 Lg. Can Pork'n'Beans
1 Can Kidney Beans, drained
1 Can Butter Beans, drained
1/2 C Catsup
1/4 C Brown Sugar (optional)
1 t Mustard
1 t Chili Powder (or to taste)
1/2 t Cumin (or to taste)
Fry Hamburger and Bacon; add Onions.  In a crock pot (or large pot), pour all Beans (can also add Black Beans, etc.).  Add Hamburger, Bacon, Ham Hock (if using), and other ingredients.  Stir.  Cook on high for one hour; then on low for one hour.  (The longer it cooks, the thicker it gets.  This is quick and easy to cook all day in a crock pot the day before you plan to serve it.).  Great with Corn Bread!

Thai Veggie Stew
(Gluten, Dairy & Sugar Free)
Here is a wonderful recipe for Thai Veggie Stew from the kitchen at Camp Burton, who cook for us at the annual Pacific Northwest Flute Gathering at Vashon Island, WA.  We had this delicious Stew at the 14th Annual Gathering in 2010.

6 Yams, quartered
1 Can Vegetable Stock (can substitute Chicken Stock for a richer broth)
1 Can Coconut Milk
1 piece fresh Ginger, about 1" to 2", peeled and grated
1/4 t Red Pepper Flakes
1 stalk of Lemon Grass, split and cut into 2" pieces
1 small Red Onion, cut into 1/4 " julienned strips
1 T Garlic, chopped
2 T Tapioca (can use 2 T Cornstarch in place of Tapioca, which adds Gluten)
2 T Soy Sauce
1 C Celery, sliced into 1/4" moons
1 C Red Bell Pepper, seeded, cut into 1/4" julienned strips
1-1/2 C Sugar Snap or Snow Peas
3 T Cilantro, chopped
2 Limes, quartered
2 C Bean Sprouts
Asian Chili Sauce (to taste)
In a large pot, combine Yams, Stock, Coconut Milk, Ginger, Chili Flakes, Lemon Grass, Onion and Garlic.  Place over med-hi heat and bring to a simmer.  Cover with a tight-fitting lid and cook approximately 10 minutes, or until Yams are 3/4 of the way done.  Make a slurry out of the Tapioca (or Cornstarch) and Soy Sauce; add to Stew; then add remaining ingredients, except for Pea Pods and Garnishes.
Bring up to a simmer again, cover and cook until vegetables are almost tender, approximately 5-6 minutes.  Add the Pea Pods and cook for 2 additional minutes.  Serve in a large bowl over Rice or Rice Noodles, or just plain.  Garnish with Bean Sprouts and Cilantro, Lime Wedges and Chili Sauce.
Note:  We had this with the Rice already mixed in, to make a deliciously thick stew.


Cherokee Potato Soup (Nu-Nv Oo-Ga-Ma)
White Potatoes (in the quantity desired)
Onions (in the quantity desired)
Salt & Pepper to taste
Peel White Potatoes and cut them into small pieces.
Boil in water with an Onion or two until Potatoes and Onions mash easily.
After mashing add some fresh Milk and reheat the mixture.
Add Salt and Pepper if desired.
This soup is the best when eaten hot.
(Gluten & Sugar Free)

This is a thick and hearty traditional White Clam Chowder.  Using this recipe as a base, you can vary the spices and/or vegetables and other ingredients each time to make it your own.  You can also make this chowder as thick or as thin as you wish, by varying the amount of liquid you add.  Try serving this as they do in San Francisco , in a Sourdough Bread Bowl.

6 large Potatoes, peeled and cut into medium-sized cubes
12 oz. package Hickory Smoked Bacon, cut small
1 stick (4 oz.) Butter
2 large Onions, chopped
5 cloves Garlic, minced
5 stalks of Celery, chopped
1 C Cornstarch (if using Flour, which contains Gluten, 1 T Cornstarch = 2 T Flour)
2-3 t Thyme leaves, ground
½-1 t White Pepper, ground
4 Bay Leaves, whole
Salt to taste
3 cans Chopped Clams, reserve clam liquor
3 cans Baby Clams, reserve clam liquor
¾ C Dry White Wine (I use Dry Vermouth)
4 8 oz. jars Clam Juice
2 1-quart cartons Half and Half (can also substitute Heavy Cream)
¼ C Parsley, minced (garnish)

In a large pot, cook Potatoes until tender, but not quite done.  Drain and set aside
In a large stock pot, cook Bacon and render out all of the fat; remove bacon; drain and set aside.

Add 1 cube Butter to bacon drippings and melt.  Add Garlic, Onion, and Celery and sauté until tender.  Add Thyme, White Pepper, Bay Leaves, and Salt, and mix thoroughly.

Slowly stir in Cornstarch, and make a thick roux, stirring constantly.

Slowly add Dry White Wine, then bottled Clam Juice, and juice from canned Clams, stirring constantly.  Cook for 15 minutes, until hot and bubbly, stirring constantly.

Add Clams, Potatoes and Bacon, and simmer for an additional 15 minutes.

Add the Half and Half.  Stir thoroughly.  Adjust seasonings to taste.

Turn off the heat and let stand for 15 minutes, to allow flavours to fully develop.

Serve with garnish of minced Parsley.  You can serve with  Oyster Crackers, or in individual small Sourdough round bowls.

Serves 15-20.


Spicy Pumpkin Soup
(Gluten, Dairy & Sugar Free)
1 large Onion, finely chopped
2 cloves Garlic, minced
One inch piece of fresh Ginger, grated (adjust to taste)
2 T Olive Oil
1 t ground Cumin
1 t ground Coriander Root
1 t ground Turmeric
1 head Cauliflower, washed and cut into florets
2.2 lbs. Pumpkin, peeled and chopped
2 large Carrots, finely diced
1 C Red Lentils
4 C Vegetable Stock (can add more if you'd like a thinner soup)
Heat Olive Oil in a large saucepan.  Cook the Garlic, Onion and Ginger for 3 minutes.  Add the powdered spices, stir and cook for 2 more minutes.
Add all remaining ingredients and bring to a boil.  Reduce heat to simmer and cook until all vegetables are soft.  Remove the soup from the heat, let it cool slightly and puree in a blender or with a hand mixer.
Waboos (Rabbit)* Stew
(Gluten, Dairy & Sugar Free)
1 Rabbit (*can substitute Chicken)
Water to cover
Onions (wild are best)
A handful of dried Beans
Squash of your choice
Salt, Pepper, and Sage to taste
Sunflower Seeds (shelled) & Raisins and/or Currants
Anything else you want to add
Place your Waboos or Chicken in a large pot and cover with cold water.  Keep over a hot fire.  Throw in anything you have or want in your stew, and the Potatoes, Onions, a large handful of dried Beans, and cubed Squash (leave the skin on as it is good and soft once cooked).  Take care not to let the Waboos burn.  Add Sage, Black Pepper and Salt to taste.  Add a handful of shelled Sunflower Seeds, Raisins, and/or Currents, and/or whatever else you have.  Bring everything to a boil and then let it simmer until done, about another hour.  You may thicken the stew with some Maize-Meal.