Three Sisters Veggie Bowl Recipes

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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.

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 BEAN PATTIES WITH RASPBERRY AIOLI



Three Sisters Bean Patties With Raspberry Aioli image

The Three Sisters - corn, beans, and squash - are foundational foods of the Haudenosaunee people. This recipe is an Indigenous-inspired twist on falafel that brings together the sweetness of squash with savory red beans and cornmeal. Combined with an easy raspberry aioli, these nutritious patties can be eaten alone, tossed in salads or tucked into sandwiches. -Kevin Noble Maillard

Provided by Ethan Tyo

Categories     dinner, beans, main course

Time 2h

Yield 4 to 6 servings

Number Of Ingredients 14

1 small butternut squash (about 1½ pounds)
Olive oil, for brushing squash
Fine sea salt and freshly ground black pepper
1 1/2 cups/275 grams medium-grind white (or yellow) cornmeal, plus more if needed
1 teaspoon baking powder
2 (15-ounce) cans red kidney beans (or other red beans), drained (about 3 cups)
1/2 sweet onion, minced (about ¾ cup)
1/4 cup sunflower butter
2 garlic cloves, minced
1 teaspoon dried sage
6 ounces fresh raspberries, finely chopped (scant ⅔ cup)
1 cup mayonnaise
1 tablespoon maple syrup
1 tablespoon finely chopped fresh sage

Steps:

  • Start the patties: Heat oven to 350 degrees. Halve the butternut squash lengthwise and scoop out the seeds. Drizzle the cut squash with oil, season generously with salt and pepper, and place flat side down on a parchment-lined baking sheet. Roast until the skin is sunken and a fork passes through easily, 30 to 40 minutes.
  • While the squash cools, add the cornmeal, baking powder, 1 teaspoon salt and ½ teaspoon pepper to a large bowl; whisk to combine. Scrape and remove ¾ cup squash from its skin with a fork and add to bowl (the remaining squash will keep, refrigerated, for 3 to 4 days). Add the beans, onion, sunflower butter, garlic and dried sage. Stir to combine, then transfer the mixture to a food processor and pulse until uniform. (Though a food processor yields better results, you could also simply mash the ingredients with a masher or your hands until well incorporated.) The mixture should be thick and pliable; if not, add more cornmeal, 1 tablespoon at a time, and mix thoroughly. Cover the mixture and let rest in the fridge for 10 minutes until slightly firmer.
  • While the mixture chills, make the aioli: In a small bowl, combine the chopped raspberries, mayonnaise, maple syrup and sage until well mixed. (Makes 1⅓ cups.) Cover and refrigerate while you cook the patties.
  • Finish the patties: Remove the cornmeal mixture from the fridge. Line a large baking sheet with parchment paper. Using 1 heaping tablespoon (with almost 2 tablespoons of the cornmeal mixture) at a time, begin to shape small 1½- to 2-inch balls, adding them to the prepared baking sheet and pushing each to flatten slightly. Continue until all the dough is used; you should have about 24 patties. Bake on the prepared baking sheet for 20 to 30 minutes, until golden brown and crisp. Allow to cool for 10 minutes before serving with aioli.

THREE SISTERS VEGETABLES



Three Sisters Vegetables image

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

1 butternut squash (about 2 1/2 lb)
1/2 lb green beans
4 ears corn
3/4 cup water (approx)
2 tablespoons butter
1/2 teaspoon salt
to taste pepper

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

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