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.

Ingredients

  • 3 cloves garlic, minced
  • 1 tablespoon olive oil
  • 3 acorn or carnival squash
  • 1 cup red onion, diced
  • 2-3 serrano chiles, minced
  • 3 cups cooked black beans
  • 2 cups corn kernels
  • 2 cups broccoli florets, diced
  • 1 ½ cups cooked wild or brown rice (optional)
  • ½ cup fresh parsley, minced
  • 1 teaspoon paprika
  • Salt and pepper, to taste
  • Nutritional Information
    • Nutritional analysis per serving (6 servings)

      221 calories; 3 grams fat; 0 grams saturated fat; 1 gram monounsaturated fat; 0 grams polyunsaturated fat; 38 grams carbohydrates; 10 grams dietary fiber; 3 grams sugars; 10 grams protein; 91 milligrams sodium

    • Note: Nutrient information is not available for all ingredients. Amount is based on available data.

Serves 6

Preparation

  1. Preheat oven to 400 degrees.
  2. Put olive oil and minced garlic in a small bowl, set aside.
  3. Remove stem from squashes, and cut each in half, from top to bottom. Scoop out seeds and reserve for another use.
  4. Brush inside of each squash with the garlic oil, place flesh side up on a baking sheet and roast for about 35 minutes.
  5. While the squash is cooking, you can prepare the filling ingredients. About 10 minutes before the squash is done, heat a pan, add olive oil, and sauté onion and chile for about 2 minutes, over medium-low heat.
  6. Add garlic, black beans, corn, broccoli and rice. Cook for 3-5 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.
  7. Remove squash from oven, scoop corn and bean mixture into center. Serve right away.
  • Advanced Prep: The squash can be made the day before and reheated in the oven at 325 degrees for 20 minutes.

45 minutes

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