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!

Course Main Course

Cuisine Native American

Keyword Black Beans, Black Pepper, Dandelion Greens, Garlic Powder, Green Onions, Hominy, Pure Maple Syrup, Salt, Sunflower Oil, Sunflower Seeds, Winter Squash

Cooking Method Oven, Stovetop

Prep Time 10

Cook Time 40

Total Time 50

Servings

Calories 345kcal

Author Recipe Adapted From: Delish.com

Equipment

Oven
Baking Sheet
Stovetop
Large Skillet

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

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