The sisters in this recipe are the native American staples beans, corn and squash, which together offer a delicious main course for vegan diners.
- 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
Note: Nutrient information is not available for all ingredients. Amount is based on available data.
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
- Preheat oven to 400 degrees.
- Put olive oil and minced garlic in a small bowl, set aside.
- Remove stem from squashes, 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 flesh side up on a baking sheet and roast for about 35 minutes.
- 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.
- 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.
- 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.