Three Sisters Squash Food
THREE SISTERS SQUASH
The sisters in this recipe are the Native American staples beans, corn and squash, which together offer a delicious main course for vegan diners. It comes from Maria Marlowe, a Times reader in New York, who said that she used the dish to help convince her family that eating vegan didn't have to mean sacrificing flavor.
Provided by Tara Parker-Pope
Categories main course, side dish
Time 45m
Yield 6 servings
Number Of Ingredients 12
Steps:
- Heat oven to 400 degrees. Combine olive oil and 1/3 of the minced garlic in a small bowl; set aside.
- Remove stem from squash and cut each in half from top to bottom. Scoop out seeds and reserve for another use. Brush inside of each squash with the garlic oil. Place squash flesh side up on a baking sheet and roast for about 35 minutes.
- Meanwhile, prepare the filling: Heat olive oil in a skillet over medium-low heat. Add onion and chile and sauté for about 2 minutes. Add the remaining garlic, the beans, the corn, the broccoli and the rice, if using. Cook for 3 to 5 minutes, until corn is bright yellow and broccoli is bright green. Stir in parsley, paprika, salt and pepper and continue to cook for about a minute. Adjust seasonings if needed.
- Remove squash from oven. Scoop corn and bean mixture into center of each squash. Serve right away.
Nutrition Facts : @context http, Calories 307, UnsaturatedFat 3 grams, Carbohydrate 61 grams, Fat 4 grams, Fiber 13 grams, Protein 13 grams, SaturatedFat 1 gram, Sodium 957 milligrams, Sugar 3 grams
THREE SISTERS VEGETABLES
Make and share this Three Sisters Vegetables recipe from Food.com.
Provided by Cindy Hartlin
Categories Vegetable
Yield 10-12 serving(s)
Number Of Ingredients 7
Steps:
- Peel, seed and cut squash into bite-sized cubes.
- Trim beans; cut into 1 inch lengths.
- Remove husks and silk from corn; cut off kernels.
- In large heavy saucepan, combine water and squash; cover and bring to boil.
- Reduce heat to low and simmer for 15 minutes or just until squash begins to soften, adding more water if necessary.
- Add beans and cook for 5 to 8 minutes or until bright green but still tendercrisp.
- Add corn, butter, salt, and pepper to taste, adding a little more water if necessary.
- Cook, covered, for 3 to 5 minutes or until vegetables are tender and liquid has been absorbed.
- Taste and adjust seasoning if necessary.
Nutrition Facts : Calories 123.8, Fat 3.2, SaturatedFat 1.6, Cholesterol 6.1, Sodium 143.5, Carbohydrate 24.8, Fiber 4, Sugar 5.4, Protein 3.2
THREE SISTERS SOUP
"Three Sisters" refers to the wonderful combination of beans, corn and squash -- foods traditionally grown and consumed together by many American Indian tribes. In the garden, the corn is planted in the center, then the beans surround them and use the stalks as a trellis, then the squash is planted around the base to spread out. This recipe was printed in Natural Home Magazine's Nov/Dec 2009 issue.
Provided by Wish I Could Cook
Categories Corn
Time 2h
Yield 4 big bowls, 4 serving(s)
Number Of Ingredients 11
Steps:
- Drain and rinse soaked beans. Put them in a pot and cover with water by an inch. Bring to a boil and simmer for about 45 minutes or until tender but not mushy. Add more water if necessary.
- While beans are cooking, cut squash in half and scoop out seeds. Bake squash halves, cut side up, in a 375-degree oven for about 45 minutes or until tender.
- Heat oil in a large saucepan. Add onions and a pinch of salt and saute over medium heat, stirring often until golden, about 10 minutes.
- Add carrot, garlic and celery and saute for 5-10 minutes.
- Scoop cooked squash out of shell. Add to onion mixture and mix well, smoothing out any large lumps.
- Add stock and bring to a boil.
- Turn down heat and add beans, corn and thyme. Simmer, covered, for 5 minutes, stirring occasionally.
- Salt and pepper to taste.
- Serve hot with crusty bread.
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