Three sisters chili

Nut Free
Gluten Free
Soy Free
Three Sisters Chili is named for the three companion plants of Native American agriculture: beans, corn and winter squash. It’s filling and hearty enough to serve as a main dish for a weeknight meal. This recipe comes from The Vegan Way by Jackie Day, courtesy of St. Martin's Press/Macmillan.

For the chili


  • 2 tbsps olive oil
  • 1 cup onion, chopped
  • 1 tsp fresh garlic, crushed or chopped
  • 2 cups medium to large zucchinis, sliced and quartered (2 to 3 cups)
  • 1 cup chopped mushrooms (5 or 6 mushrooms)
  • 1 tsp sea salt
  • 1/2 tsp freshly ground black pepper
  • 1 tsp ground cumin
  • 1 tsp cayenne pepper
  • 1 (15-ounce can) cup kidney beans
  • 1 (15-ounce can) cup black beans
  • 1 (15-ounce can) cup corn kernels
  • 1 (15-ounce can) cup tomato sauce
  • 1 (15-ounce can) cup diced tomatoes
  • 1/2 cup water


  1. Lightly film the bottom of a large pot with the oil. Add the onion and sauté on low to medium heat until the onion becomes slightly translucent and golden brown on the edges. Add the garlic and cook until fragrant.
  2. Add the chopped zucchini and mushrooms. Season with the salt, black pepper, cumin and cayenne and cook for 5 to 7 minutes. (If you like your chili extra mild, start with a smaller amount of cayenne and work your way up. One teaspoon of cayenne will give this chili “medium” heat).
  3. Add all of the canned ingredients. Stir in the water and simmer on low heat for 45 minutes to 1 hour, stirring every 10 minutes or as needed to make sure nothing sticks to the bottom of the pot.
  4. Taste to see if it’s as spicy as you like your chili -- if not, adjust as needed.
This recipe is courtesy of Jackie Day