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The name of the recipe: Three Sisters Casserole Recipe
Ingredients:
- 2 cups corn kernels
- 2 cups cooked black beans
- 2 cups diced butternut squash
- 1 cup shredded cheddar cheese
- 1 cup chopped onion
- 2 cloves minced garlic
- 1 tsp cumin
- 1 tsp chili powder
- to taste salt and pepper
Instructions:
- preheat your oven to 375°f (190°c).
- in a large mixing bowl, combine the corn, black beans, butternut squash, onion, garlic, cumin, and chili powder. season with salt and pepper to taste.
- transfer the mixture to a baking dish and spread it out evenly.
- sprinkle the shredded cheddar cheese on top.
- bake in the preheated oven for 40 minutes, or until the squash is tender and the cheese is bubbly and golden brown.
- let it cool for a few minutes before serving.
What You Will Need
Read more: Three Sisters Stew Recipe
What you will need to make Three Sisters Casserole
- Corn kernels: Adds sweetness and texture, balancing the savory elements while providing a traditional touch to this hearty casserole.
- Cooked black beans: Provides protein and a creamy texture, making the dish more filling and nutritious.
- Diced butternut squash: Adds a slightly sweet, nutty flavor and a tender texture, complementing the other ingredients perfectly.
- Shredded cheddar cheese: Melts into a gooey, golden topping, adding richness and a satisfying finish to the casserole.
- Chopped onion: Brings a mild, sweet flavor that enhances the overall taste and aroma of the dish.
- Minced garlic: Adds a robust, aromatic flavor, elevating the savory profile of the casserole.
- Cumin: Infuses a warm, earthy spice that deepens the flavor complexity of the dish.
- Chili powder: Provides a subtle heat and smoky undertone, balancing the sweetness of the corn and squash.
Tools and Instruments Required
What tools/instruments will be needed to make Three Sisters Casserole Recipe
- Mixing bowl: Essential for combining all ingredients evenly before baking.
- Baking dish: Holds the mixture and ensures even cooking in the oven.
- Oven: Bakes the casserole to tender perfection with a golden cheese topping.
- Knife: Needed for dicing the butternut squash and chopping the onion.
- Cutting board: Provides a stable surface for safely cutting vegetables.
Three Sisters Casserole
A hearty casserole featuring the traditional trio of corn, beans, and squash.
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Ingredients:
Main Ingredients
- 2 cups Corn kernels
- 2 cups Black beans cooked
- 2 cups Butternut squash diced
- 1 cup Cheddar cheese shredded
- 1 cup Onion chopped
- 2 cloves Garlic minced
- 1 tsp Cumin
- 1 tsp Chili powder
- to taste Salt and pepper
Instructions:
- Preheat your oven to 375°F (190°C).
- In a large mixing bowl, combine the corn, black beans, butternut squash, onion, garlic, cumin, and chili powder. Season with salt and pepper to taste.
- Transfer the mixture to a baking dish and spread it out evenly.
- Sprinkle the shredded cheddar cheese on top.
- Bake in the preheated oven for 40 minutes, or until the squash is tender and the cheese is bubbly and golden brown.
- Let it cool for a few minutes before serving.
Notes:
This dish is inspired by the traditional Native American Three Sisters agricultural technique, which grows corn, beans, and squash together.
Read more: Sisters Stew Recipe
Nutrition value:
Calories: 250kcalCarbohydrates: 35gProtein: 10gFat: 8gSaturated Fat: 4gCholesterol: 20mgSodium: 300mgPotassium: 500mgFiber: 8gSugar: 5gVitamin A: 300IUVitamin C: 20mgCalcium: 150mgIron: 2mg
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Make Ahead and Freezing Instructions
Make Ahead Instructions
- Prepare the casserole as directed but don't bake.
- Cover tightly with plastic wrap or foil.
- Store in the fridge for up to 24 hours.
- When ready to bake, remove from the fridge and let it sit at room temperature for 30 minutes.
- Bake as directed.
Freezing Instructions
- Assemble the casserole but don't bake.
- Wrap tightly with plastic wrap and then foil.
- Freeze for up to 3 months.
- To bake, thaw in the fridge overnight.
- Let it sit at room temperature for 30 minutes before baking.
- Bake as directed.
Native American agriculture inspired this Three Sisters Casserole, combining corn, beans, and squash for a nutrient-rich, sustainable meal.
Frequently Asked Questions
FAQ:
How long does it take to prepare this casserole?
About 15 minutes for prep, plus 40 minutes to bake.
Can I use frozen vegetables instead of fresh ones?
Yes, just make sure to thaw and drain them first.
Is there a substitute for butternut squash?
Sweet potatoes work well as an alternative.
Can I make this dish ahead of time?
Absolutely, just reheat it in the oven before serving.
What can I serve with this casserole?
A simple green salad or some crusty bread pairs nicely.
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