As the leaves turn and the temperatures cool, there’s nothing like a warm, comforting meal to bring people together. The Three Sisters – corn, beans, and squash – have been a staple in many cultures for centuries, and their combination is a match made in heaven. In this article, we’ll explore 18 delicious recipes that feature these three ingredients as the stars of the show.
From hearty stews and soups to flavorful salads and casseroles, there’s something on this list for everyone. And the best part? These recipes are perfect for fall, when the Three Sisters are at their peak ripeness. So grab a pen and paper (or your favorite recipe app), and get ready to cozy up with these 18 hearty three sisters recipes.
Three Sisters Stew with Corn, Beans, and Squash
This hearty stew celebrates the ancient partnership between corn, beans, and squash, also known as the Three Sisters. This nutritious and flavorful dish honors the traditional method of growing these three plants together, which creates a mutually beneficial environment.
Ingredients:
– 1 cup dried navy beans, soaked overnight and drained
– 2 cups diced butternut squash
– 2 cups corn kernels (fresh or frozen)
– 1 large onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– Salt and pepper, to taste
– 4 cups vegetable broth
Instructions:
1. In a large pot, sauté the onion and garlic in a little water until softened.
2. Add the soaked beans, butternut squash, corn kernels, cumin, smoked paprika, salt, and pepper. Stir well.
3. Pour in the vegetable broth and bring to a boil.
4. Reduce heat and simmer for 30-40 minutes or until the beans are tender.
5. Serve hot, garnished with chopped fresh cilantro or scallions.
Cooking Time: 30-40 minutes
Roasted Three Sisters Medley with Herbs
Roasted Three Sisters Medley with Herbs: A flavorful and nutritious dish that celebrates the harmonious combination of summer squash, corn, and beans. This medley is elevated by a blend of fresh herbs, creating a delicious and aromatic side dish perfect for any occasion.
Ingredients:
• 1 medium zucchini
• 1 medium yellow crookneck squash
• 2 cups mixed beans (such as black beans, kidney beans, and cannellini beans)
• 1 cup corn kernels
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 tablespoon chopped fresh oregano
• 1 tablespoon chopped fresh thyme
• Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the summer squash into 1-inch cubes.
3. In a large bowl, toss together the squash, beans, corn, olive oil, garlic, oregano, thyme, salt, and pepper until well combined.
4. Spread the medley in a single layer on a baking sheet.
5. Roast for 25-30 minutes or until the vegetables are tender and lightly caramelized.
Cooking Time: 25-30 minutes
Three Sisters Soup with Turkey and Wild Rice
This hearty soup celebrates the flavors of fall, combining tender turkey, nutty wild rice, and sweet roasted butternut squash. Perfect for a chilly evening, this recipe is sure to warm your belly and your heart.
Ingredients:
– 1 lb boneless, skinless turkey breast or thighs
– 2 cups mixed vegetables (carrots, celery, onions)
– 1 medium butternut squash, peeled and cubed
– 1 cup wild rice blend
– 4 cups chicken broth
– 1 tsp dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C). Toss the butternut squash with a pinch of salt, pepper, and olive oil on a baking sheet. Roast for 30-40 minutes, or until tender.
2. In a large pot, sauté the mixed vegetables in a little oil until softened. Add the cooked turkey and stir to combine.
3. Add the roasted butternut squash, wild rice blend, chicken broth, and thyme to the pot. Season with salt and pepper to taste.
4. Bring the mixture to a boil, then reduce heat and simmer for 20-25 minutes, or until the rice is tender.
5. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 45-50 minutes
Three Sisters Casserole with Cheese and Breadcrumbs
This classic American casserole combines the flavors of corn, beans, and squash (the “Three Sisters” of Native American agriculture) with a crispy cheesy topping. Perfect for a family dinner or potluck gathering!
Ingredients:
– 1 cup frozen corn kernels
– 1 cup cooked black beans, drained and rinsed
– 1 medium-sized acorn squash, cooked and diced
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 cup shredded cheddar cheese
– 1/2 cup milk
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 cup breadcrumbs
Instructions:
1. Preheat oven to 350°F (175°C).
2. In a large mixing bowl, combine corn kernels, black beans, squash, onion, and garlic.
3. In a separate bowl, mix together shredded cheese and milk.
4. Grease a 9×13-inch baking dish with olive oil.
5. Add the vegetable mixture to the prepared baking dish.
6. Pour the cheese mixture over the top of the vegetables.
7. Sprinkle breadcrumbs evenly over the cheese layer.
8. Bake for 30-35 minutes or until golden brown and bubbly.
Cooking Time: 30-35 minutes
Three Sisters Salad with Lime Vinaigrette
This vibrant salad celebrates the flavors of summer by combining sweet corn, creamy zucchini, and nutty squash, all tied together with a zesty lime vinaigrette. Perfect as a light lunch or dinner, this recipe is quick to prepare and packed with nutrients.
Ingredients:
• 1 cup cooked yellow corn kernels
• 2 medium zucchinis, spiralized
• 1 medium acorn squash, spiralized
• 1/4 cup chopped fresh cilantro
• 2 tablespoons lime juice
• 1 tablespoon olive oil
• Salt and pepper to taste
Instructions:
1. In a large bowl, combine corn kernels, zucchini, and squash.
2. In a small bowl, whisk together lime juice and olive oil to make the vinaigrette.
3. Pour the vinaigrette over the salad and toss to coat.
4. Sprinkle with chopped cilantro and season with salt and pepper to taste.
Cooking Time: 10 minutes
Three Sisters Tacos with Avocado Crema
This vibrant taco recipe celebrates the flavors of Mexico’s Three Sisters – corn, beans, and squash. Savor the sweet harmony of roasted butternut squash, black beans, and crispy corn tortillas, topped with a creamy avocado crema.
Ingredients:
– 1 medium butternut squash
– 1 can black beans, drained and rinsed
– 6-8 corn tortillas
– 2 ripe avocados
– 1/4 cup plain Greek yogurt
– 1 tablespoon lime juice
– Salt and pepper to taste
– Optional toppings: diced tomatoes, shredded lettuce, crumbled queso fresco
Instructions:
1. Preheat oven to 400°F (200°C). Roast the butternut squash for 45 minutes, or until tender.
2. In a pan, heat some oil over medium-high. Add the black beans and cook until slightly caramelized.
3. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20 seconds.
4. Mash avocados with Greek yogurt, lime juice, salt, and pepper to create the crema.
5. Assemble tacos by spooning roasted squash, black beans, and crema onto warmed tortillas.
Cooking Time: 1 hour
Three Sisters Stuffed Bell Peppers
This recipe celebrates the harmony of corn, beans, and squash – the Three Sisters of Native American farming traditions. By combining these nutritious ingredients with bell peppers, you’ll create a flavorful and visually appealing dish that’s perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked corn kernels
– 1 cup cooked black beans, rinsed and drained
– 1 medium zucchini squash, diced
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut off the tops of the bell peppers and remove seeds and membranes.
3. In a large bowl, mix together corn, beans, squash, onion, garlic, cumin, salt, and pepper.
4. Stuff each bell pepper with the Three Sisters mixture, filling to the top.
5. Drizzle olive oil over the stuffed peppers.
6. Bake for 25-30 minutes or until bell peppers are tender.
Cooking Time: 25-30 minutes
Three Sisters Chili with Ground Beef
This hearty chili recipe combines the classic flavors of ground beef, beans, and corn with a hint of sweetness from bell peppers, perfect for a cozy night in. This comforting dish is also packed with nutrients from the “three sisters” – corn, beans, and squash – an ancient Mesoamerican farming technique.
Ingredients:
– 1 lb ground beef
– 1 large onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 1 can (15 oz) kidney beans, drained and rinsed
– 1 cup frozen corn kernels
– 1 tsp chili powder
– 1/2 tsp ground cumin
– Salt and pepper to taste
Instructions:
1. Brown the ground beef in a large pot over medium-high heat.
2. Add onion, garlic, and bell pepper; cook until vegetables are tender.
3. Stir in chili powder and cumin; cook for 1 minute.
4. Add diced tomatoes, kidney beans, and corn kernels; stir to combine.
5. Reduce heat to low and simmer for 30 minutes or until flavors have melded together.
Cooking Time: 40-50 minutes
Three Sisters Buddha Bowl with Tahini Dressing
This nourishing bowl combines the best of seasonal produce with creamy tahini dressing, perfect for a quick and healthy meal.
Ingredients:
– 1 cup cooked quinoa
– 2 cups mixed roasted vegetables (such as sweet potatoes, Brussels sprouts, and red onions)
– 1/2 cup black beans, cooked
– 1/4 cup chopped fresh cilantro
– 1/4 cup tahini dressing (see below)
– Salt and pepper to taste
Tahini Dressing:
– 1/2 cup tahini
– 2 tablespoons lemon juice
– 1 tablespoon honey
– 1/4 cup water
– Salt and pepper to taste
Instructions:
1. Cook quinoa according to package instructions.
2. Roast mixed vegetables with olive oil, salt, and pepper until tender.
3. In a small bowl, whisk together tahini dressing ingredients until smooth.
4. Assemble bowls by placing cooked quinoa at the base, topping with roasted vegetables, black beans, and cilantro.
5. Drizzle tahini dressing over the top.
6. Season with salt and pepper to taste.
Cooking Time: 30-40 minutes
Three Sisters Cornbread with Honey Butter
This cornbread recipe celebrates the flavors of three sisters – corn, beans, and squash – with a hint of sweetness from the honey butter. Perfect as a side dish or snack.
Ingredients:
– 1 cup all-purpose flour
– 1/2 cup yellow cornmeal
– 1/2 teaspoon baking powder
– 1/4 teaspoon salt
– 1/4 cup granulated sugar
– 1 cup milk
– 1 large egg
– 2 tablespoons unsalted butter, melted
– 1/2 cup cooked beans (such as black or pinto)
– 1/2 cup diced squash (such as zucchini or yellow crookneck)
– 1/4 cup chopped fresh cilantro (optional)
Instructions:
1. Preheat oven to 400°F (200°C). Grease an 8-inch square baking dish.
2. In a medium bowl, whisk together flour, cornmeal, baking powder, and salt.
3. In a large bowl, whisk together sugar, milk, egg, and melted butter.
4. Add the dry ingredients to the wet ingredients and stir until just combined.
5. Fold in the cooked beans, squash, and cilantro (if using).
6. Pour the batter into the prepared baking dish and smooth the top.
7. Bake for 20-25 minutes or until a toothpick inserted comes out clean.
Honey Butter:
1. Mix 2 tablespoons softened butter with 1 tablespoon honey until smooth.
2. Serve warm cornbread with honey butter on top.
Three Sisters Enchiladas with Red Sauce
This hearty recipe brings together the flavors of roasted sweet potatoes, caramelized onions, and tender green beans, all wrapped up in a rich red sauce. Perfect for a comforting dinner or brunch.
Ingredients:
– 1 large sweet potato, peeled and cubed
– 2 medium onions, thinly sliced
– 1 cup fresh green beans, trimmed
– 8-10 corn tortillas
– 1 can (14 oz) crushed tomatoes
– 1/4 cup chopped fresh cilantro
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Vegetable oil for brushing
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potato cubes with a pinch of salt, brush with oil, and roast for 20 minutes.
3. In a separate pan, cook green beans over medium heat until tender, about 5 minutes.
4. In the same pan, add sliced onions and cook until caramelized, stirring occasionally, about 15-18 minutes.
5. Assemble enchiladas by spreading red sauce (see below) on each tortilla, layering with roasted sweet potato, green beans, and onions.
6. Roll up and place seam-side down in a baking dish. Top with remaining red sauce and cilantro.
7. Bake for 20-25 minutes or until hot and bubbly.
Red Sauce:
– Combine crushed tomatoes, cumin, salt, and pepper in a bowl. Stir well.
Three Sisters Stir-Fry with Garlic and Ginger
Three Sisters Stir-Fry with Garlic and Ginger
A flavorful fusion of Asian-inspired ingredients, this recipe combines the natural sweetness of zucchini, yellow squash, and bell peppers with the pungency of garlic and ginger.
- 1 cup zucchini, sliced
- 1 cup yellow squash, sliced
- 1 cup bell peppers (any color), sliced
- 2 cloves garlic, minced
- 1-inch piece of fresh ginger, grated
- 2 tablespoons vegetable oil
- Salt and pepper to taste
- Fresh cilantro leaves for garnish (optional)
- Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
- Add the garlic and ginger; stir-fry until fragrant, about 30 seconds.
- Add the zucchini, squash, and bell peppers; stir-fry for 5 minutes, or until tender-crisp.
- Season with salt and pepper to taste.
- Garnish with cilantro leaves, if desired.
Cooking time: 15-20 minutes. Serve immediately, or refrigerate for up to 24 hours and reheat as needed.
Three Sisters Breakfast Hash with Eggs
This hearty breakfast dish celebrates the union of corn, beans, and squash – also known as the Three Sisters – in a delicious hash topped with eggs. Perfect for a weekend brunch or special occasion.
Ingredients:
– 1 cup frozen corn kernels
– 1/2 cup cooked black beans
– 1 medium butternut squash, peeled and diced
– 2 tablespoons olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– Salt and pepper to taste
– 4 eggs
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat the olive oil over medium-high. Add the onion and cook until translucent.
3. Add the corn kernels, black beans, and squash to the skillet. Cook for 5-7 minutes or until the vegetables are tender.
4. Crack in the eggs and stir gently to distribute evenly.
5. Transfer the skillet to the preheated oven and bake for 10-12 minutes or until the eggs are set.
6. Serve hot and enjoy!
Cooking Time: 20-22 minutes
Three Sisters Risotto with Parmesan
This creamy risotto combines the sweetness of roasted butternut squash and caramelized onions with the savory flavors of Arborio rice, Parmesan cheese, and fresh sage. A perfect fall dish that celebrates the “Three Sisters” – a traditional companion planting method where corn, beans, and squash grow together in harmony.
Ingredients:
– 1 cup Arborio rice
– 4 cups vegetable broth, warmed
– 2 tablespoons olive oil
– 1 large onion, thinly sliced
– 1 medium butternut squash, peeled and cubed
– 2 cloves garlic, minced
– 1/2 cup grated Parmesan cheese
– 2 tablespoons butter
– Salt and pepper to taste
– Fresh sage leaves, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C). Toss squash with olive oil, salt, and pepper on a baking sheet. Roast for 30 minutes or until tender.
2. In a large skillet, cook onion over medium heat until caramelized, about 20 minutes.
3. Add garlic and cook for 1 minute. Add Arborio rice and cook for 1-2 minutes, stirring constantly.
4. Warm broth in a separate pot. Add 1/2 cup warmed broth to rice mixture and stir until absorbed. Repeat process, adding broth in 1/2-cup increments, waiting for each portion to absorb before adding the next. This should take about 20-25 minutes or until rice is cooked.
5. Stir in roasted squash, caramelized onions, Parmesan cheese, and butter. Season with salt and pepper to taste.
6. Serve hot, garnished with chopped fresh sage leaves if desired.
Cooking Time: 30-40 minutes
Three Sisters Pizza with Whole Wheat Crust
This unique pizza combines the flavors of corn, beans, and squash (the Three Sisters) with a nutritious whole wheat crust. Perfect for a quick and easy dinner or a fun twist on a classic favorite.
Ingredients:
– 1 1/2 cups whole wheat flour
– 1/4 cup olive oil
– 1/2 teaspoon salt
– 1/4 teaspoon sugar
– 1 can black beans, drained and rinsed
– 1 cup frozen corn kernels
– 1 medium zucchini squash, sliced
– 1 red bell pepper, sliced
– 8 ounces shredded mozzarella cheese
– Optional: your favorite pizza toppings
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large bowl, combine flour, olive oil, salt, and sugar. Mix until a dough forms.
3. Roll out the dough to desired thickness and place on a baking sheet.
4. Top with black beans, corn kernels, zucchini squash, red bell pepper, and mozzarella cheese.
5. Bake for 15-20 minutes or until crust is golden brown and toppings are heated through.
Cooking Time: 15-20 minutes
Three Sisters Fritters with Spicy Aioli
These crispy Three Sisters Fritters with Spicy Aioli are a delightful twist on traditional fritters. The combination of sweet potato, corn, and zucchini creates a flavorful base that’s elevated by the spicy kick from the aioli.
Ingredients:
– 1 large sweet potato, cooked and mashed
– 1 cup corn kernels
– 1 medium zucchini, grated
– 1/2 cup all-purpose flour
– 1/4 teaspoon salt
– 1/4 teaspoon baking powder
– 1/4 cup butter, melted
– 1 egg
– Spicy Aioli (recipe below)
Instructions:
1. Preheat oil in a deep frying pan to 350°F.
2. In a bowl, combine mashed sweet potato, corn kernels, grated zucchini, flour, salt, and baking powder.
3. Add melted butter, beaten egg, and mix until just combined.
4. Using a spoon, drop small amounts of the mixture into the hot oil.
5. Fry for 2-3 minutes or until golden brown.
6. Drain on paper towels.
Spicy Aioli:
– 1/2 cup mayonnaise
– 1 tablespoon sriracha sauce
– 1 tablespoon lemon juice
Mix all ingredients together until smooth. Serve with fritters and enjoy!
Cooking Time: 15-20 minutes (including frying time)
Three Sisters Stuffed Acorn Squash
This recipe celebrates the flavors of the Three Sisters – corn, beans, and squash – a traditional Native American harvest staple. Roasted acorn squash filled with a savory blend of sautéed corn, black beans, and spices makes for a delicious and nutritious side dish.
Ingredients:
– 2 medium acorn squashes
– 1 cup frozen corn kernels
– 1 can black beans, drained and rinsed
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: crumbled queso fresco or feta cheese for topping
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the squashes in half lengthwise and scoop out seeds.
3. In a skillet, sauté corn, black beans, onion, and cumin until tender.
4. Stuff each squash with the corn mixture, dividing it evenly between the two.
5. Place the stuffed squashes on a baking sheet, drizzle with olive oil, and season with salt and pepper.
6. Roast for 30-40 minutes or until the squash is tender.
Cooking Time: 30-40 minutes
Three Sisters Shepherd’s Pie with Mashed Potatoes
This comforting dish combines the flavors of roasted sweet potatoes, zucchini, and corn, topped with a rich beef and mushroom mixture, all covered in creamy mashed potatoes.
Ingredients:
– 1 large sweet potato
– 2 medium zucchinis
– 1 cup corn kernels
– 1 lb ground beef
– 1 onion, diced
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 1 tablespoon tomato paste
– 1 teaspoon dried thyme
– Salt and pepper to taste
– 4 large potatoes, peeled and chopped
– 1/4 cup butter
Instructions:
1. Preheat oven to 375°F (190°C).
2. Roast the sweet potato, zucchinis, and corn for 20-25 minutes or until tender.
3. In a skillet, cook the ground beef and onion over medium-high heat until browned, breaking into small pieces as it cooks.
4. Add mushrooms, tomato paste, and thyme to the skillet. Cook for an additional 5 minutes.
5. Top the roasted vegetables with the beef mixture.
6. Mash the potatoes with butter and season with salt and pepper.
7. Spread the mashed potatoes over the top of the shepherd’s pie.
8. Bake for 25-30 minutes or until the potatoes are golden brown.
Cooking Time: 45-50 minutes
Summary
Get ready to cozy up with these hearty Three Sisters recipes perfect for fall. The trio of corn, beans, and squash are the stars of dishes like stew, soup, casserole, and more. From savory stir-fries to sweet breakfast hashes, each recipe showcases the natural harmony of these three ingredients. With options ranging from tacos to pizza, there’s something for everyone in this collection of 18 recipes. Whether you’re looking for a comforting dinner or a nutritious snack, these Three Sisters dishes are sure to please.
