Three Sisters Dish
This Three Sisters Dish combines corn, beans, and winter squash with warming spices for a hearty, wholesome meal inspired by traditional Indigenous flavors. Perfect as a cozy side or light main dish!
Ingredients
- 1 Winter Squash Butternut or acorn
- 2 Tablespoons Sunflower Oil Or olive oil, divided
- ¼ cup Pure Maple Syrup
- 2 bunches Dandelion Greens Or kale
- 5 cups Hominy Drained and rinsed
- 4 cups Black Beans Drained and rinsed, no-salt added
- Kosher Salt
- Garlic Powder
- 2 Green Onions Thinly sliced
- 1 cup Sunflower Seeds Toasted
Equipment
- Oven
- Baking Sheet
- Stovetop
- Large Skillet
Instructions
- Preheat oven to 400°. Cut squash in half, clean out seeds, and cut into 1” cubes. Place on a sheet pan, toss with 1 tablespoon oil, and bake for 25 to 30 minutes, or until tender. Toss with maple syrup and set aside.
- De-stem and thinly slice dandelion greens or kale. In a large skillet over medium heat, heat remaining oil. Add greens and cook until wilted, 5 to 8 minutes
- Add roasted squash, hominy, and beans to skillet with greens and stir to combine. Season to taste with salt and garlic powder, and cook until all ingredients are warmed through, 3 to 5 minutes.
- Spoon mixture into serving bowls and top with green onions and sunflower seeds.
Notes
- The Three Sisters is a traditional Indigenous American planting method that involves growing corn, beans, and squash together. This gardening method goes beyond supplying a powerhouse trio of nutritional ingredients and exemplifies the genius of companion planting – planting different crops near each other so they work together to improve each other’s growth.
Nutrition
Nutrition Facts
Three Sisters Dish
Amount per Serving
Calories
345
Calories from Fat 126
% Daily Value*
Fat
14
g
22
%
Saturated Fat
1
g
6
%
Polyunsaturated Fat
5
g
Monounsaturated Fat
6
g
Sodium
360
mg
16
%
Potassium
455
mg
13
%
Carbohydrates
45
g
15
%
Fiber
12
g
50
%
Sugar
8
g
9
%
Protein
13
g
26
%
Vitamin A
83
IU
2
%
Vitamin C
1
mg
1
%
Calcium
60
mg
6
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Black Beans, Black Pepper, Dandelion Greens, Garlic Powder, Green Onions, Hominy, Pure Maple Syrup, Salt, Sunflower Oil, Sunflower Seeds, Winter Squash