Three Sisters Bowl With Hominy Beans And Squashfbclidiwar2knm8p5j7amlevekwxf5dhxq29tfofbpb2d87y5 Recipes

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THREE SISTERS BOWL WITH HOMINY, BEANS AND SQUASH



Three Sisters Bowl With Hominy, Beans and Squash image

There are quite a few legends within various Indigenous communities involving the three sisters: corn, bean and squash. The ancient and advanced farming techniques from the Cherokee and so many other tribes throughout the East Coast yielded countless strains of these ingredients, in many sizes, colors and flavors. These diverse seeds are not only a direct connection to the past, but a symbol of resistance to the destruction of our cultures. This recipe showcases the simplicity of these flavors and can stand alone as a vegan meal or can accompany bison pot roast, roast turkey or salmon with crushed blackberries.

Provided by Sean Sherman

Categories     dinner, lunch, beans, vegetables, main course, side dish

Time 2h

Yield 4 servings

Number Of Ingredients 10

1/2 cup dried hominy
1/2 cup dried brown tepary beans
1 small, unpeeled acorn squash (about 1 1/4 pounds), halved, seeds and membranes scraped away, then cut into 1-inch chunks
3 tablespoons sunflower oil
Coarse sea salt
1 small yellow onion, halved and thinly sliced
1 tablespoon New Mexico Hatch chile powder or any mild smoked red chile powder
2 teaspoons chopped fresh sage
Smoked sea salt
1/2 cup chopped dark greens, such as dandelion greens, kale or spinach

Steps:

  • Place the hominy and tepary beans in separate medium bowls. Add enough water to each to cover the beans by 4 inches, and soak overnight at room temperature.
  • About 3 hours before serving, drain the hominy and the beans and place them in separate 3- to 4-quart pots. Add enough cool water to cover the hominy and tepary beans by 4 inches. Set each over high heat, bring to a boil, then lower the heat and simmer gently, stirring occasionally and skimming any foam that rises to the surface, until tender, about 1 1/2 to 2 hours. Reserve 2/3 cup of the cooking liquid from each type of beans (for 1 1/3 cups liquid). Drain the hominy and the beans and set aside.
  • Meanwhile, prepare the squash: Heat the oven to 425 degrees. On a parchment-lined rimmed baking sheet, toss the squash with 1 tablespoon oil and a pinch of coarse sea salt. Arrange the squash in an even layer and roast until golden and very tender, stirring halfway through, 35 to 45 minutes.
  • In a large skillet, heat the remaining 2 tablespoons oil over medium-high. Add the onion, chile powder, sage and a generous pinch of smoked salt and cook, stirring occasionally, until the onions are tender, 5 to 8 minutes. Add the reserved 1 1/3 cups cooking liquid and bring to a simmer.
  • Add the cooked hominy and beans to the skillet, then stir in the roasted squash and greens. Season to taste with coarse sea salt and serve.

THREE SISTERS SQUASH



Three Sisters Squash image

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

1 tablespoon olive oil
3 cloves garlic, minced
3 acorn or carnival squash
1 cup red onion, diced
2 to 3 serrano chiles, minced
3 cups cooked black beans
2 cups corn kernels
2 cups broccoli florets, diced
1 1/2 cups cooked wild or brown rice (optional)
1/2 cup fresh parsley, minced
1 teaspoon paprika
Salt and pepper, to taste

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 SOUP



Three Sisters Soup image

The Iroquois Indians cultivated and used the Three Sisters (corn, squash and beans) in their diet. This is a recipe passed down by our relatives. You may use regular corn instead of hominy, but hominy is more traditional.

Provided by THE HOOVE

Categories     Soups, Stews and Chili Recipes     Soup Recipes

Time 45m

Yield 6

Number Of Ingredients 9

2 cups canned white or yellow hominy, drained
2 cups fresh green beans, trimmed and snapped
2 cups peeled and cubed butternut squash
1 ½ cups diced peeled potatoes
5 cups water
1 ½ tablespoons chicken bouillon granules
2 tablespoons butter, melted
2 tablespoons all-purpose flour
¼ teaspoon pepper

Steps:

  • Place the hominy, green beans, squash, and potatoes into a pot, and pour in water and chicken bouillon. Bring to a boil, then reduce heat to low, and simmer until vegetables are soft, about 10 minutes. Blend flour into the butter, then stir into the soup. Increase heat to medium, and cook for 5 more minutes, or until soup thickens. Season with pepper, and serve.

Nutrition Facts : Calories 149.5 calories, Carbohydrate 25 g, Cholesterol 10.4 mg, Fat 4.7 g, Fiber 4.5 g, Protein 3.3 g, SaturatedFat 2.6 g, Sodium 436.3 mg, Sugar 3.1 g

THREE SISTERS' VEGGIE BOWL



Three Sisters' Veggie Bowl image

From deliciousliving.com with minor changes. 'Southwestern Native Americans employ a gardening method that combines a stalk of corn, a bean plant, and a squash plant on individual mounds. The corn provides a pole for the beans, the beans fix nitrogen in the soil for the corn, and the squash shades the mound to prevent weed growth. They're called "the three sisters." Corn and beans combine to form a complete protein, and the three together are delicious!' I used butternut squash that I had cubed and frozen back in late fall.

Provided by C G @Celestina9000

Categories     Other Main Dishes

Number Of Ingredients 16

1/2 tablespoon(s) coconut oil
1/2 - red onion, peeled and diced small
1/2 - red bell pepper, seeded and diced
2 clove(s) garlic, peeled and minced
1 cup(s) butternut squash, diced (fresh or frozen)
1 cup(s) white or yellow corn (fresh or frozen) (i roasted the corn kernels first)
1 tablespoon(s) chimayo chile powder or other chile powder
1/2 teaspoon(s) salt, to taste
1/2 cup(s) water, vegetable broth or bean cooking liquid
1 cup(s) cooked pinto beans
1 tablespoon(s) fresh lime juice
GARNISHES:
- sour cream
- diced avocado
- fresh tomato
- fresh cilantro or fresh sage

Steps:

  • Note: For this recipe fresh sage can replace fresh cilantro if you prefer and you will have to reduce the amount significantly. Place the coconut oil in a large pot over medium-high heat. Add onion, bell pepper, celery, and garlic, and cook, stirring often, until vegetables begin to soften and lightly caramelize, about 5 minutes. Add beans and warm through. When beans are warm, remove pot from heat and stir in half the chopped cilantro and the lime juice. Season with salt, if needed. Serve in bowls, topped with reserved cilantro and other garnishes.
  • Add squash, corn, chile powder, salt, and ½ cup water, vegetable broth or cooking liquid from beans. Stir well, reduce heat to medium, and cook another 5 minutes, stirring from time to time, until mixture is almost dry.
  • Add beans and warm through. Stir in the lime juice.
  • Season with salt, if needed. Serve in bowls, topped with reserved cilantro (or sage) and the remaining garnishes.

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