Almost twenty years ago, I heard about Three Sisters Casserole in the dining hall of my college dorm in Boulder, Colorado. During the autumn season, This casserole was always a hit and consisted of seemingly canned vegetables and cornbread.
It was not always the most popular item on a buffet table, but as someone who follows vegetarianism, I quickly realized that using better ingredients could make everything taste better and more enjoyable.
During my fall menu planning This year, I was reminded of the Three Sisters Casserole’s unique flavors and found myself needing something different to make my main dish stand out. Don’t include canned vegetables in your diet!.
What is the meaning of the “Three Sisters”?.
The “three sisters” were the primary cultivators of Native Americans, If you haven’t heard of them before::. Corn. Beans. And. Squash. .
The three sisters were named after their close proximity and the traits of each plant that aided in the growth of other plants. The corn served as a formidable structure for The beans, while The squash provided nitrogen to The soil and spread weeds by spreading along The ground.
The Three Sisters transform soup From Scratch into a Casserole.
In order to enliven the Southwest classic, My recipe incorporates more spice, greens for added color and nutrition, and even includes a rustic cornbread biscuit on top. The texture of Fresh vegetables is more captivating and chewy!.
If you’re inclined to the extreme, buying pre-diced and peeled winter squash is not a problem. It’s commonly more costly but can save you time.
If you Want to make your own beans, follow this recipe. On the stovetop. Or. Into the pressure cooker. !.
What are the steps To prepare or thaw food.
It is possible to make the filling in advance. Cover and refrigerate It for up to 3 days. The topping is quickly whisked in When you’re ready to bake the casserole, allowing You to get it out of the oven in just 30 minutes.
The casserole can be refrigerated for 3-4 days and freezes perfectly. I refrigerate the ice overnight and then bake it in a 300 °F oven until it is warmed, after which I can reheat it.
See More Vegetarian Squash recipes::.
- Cilantro Chimichurri-Roasted Winter Squash.
- A Salad with Miso-Maple Roasted Butternut Squash and Harvest Salsa.
- Pressure Cooker’s Butternut Squash Soup in the oven.
- A Vegan Stuffed Squash with Brown Rice and Mushrooms.
- Tahini-Yogurt Sauce topped with Roasted Eggplant and Butternut Squash.
Three Sisters Casserole with Cornbread Onion.
Ingredients.
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3. Tablespoons. Extra virgin olive oil.
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1. Yellow onion. , diced (about. 1. Cup. ).
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4. Cloves. Garlic. , minced.
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1. Pound. Butternut. Kabocha squash, which is peeled and cut into 1-inch cubes, amounts to approximately 2 cups).
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1 (. 15. Ounce. ) can diced. Fire-roasted tomatoes.
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2. Tablespoons. Tomato paste.
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1. Teaspoon. Ground coriander.
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1 1 /2. Teaspoons. Ground cumin.
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1 /2. Teaspoon. Chili powder.
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1 /4. Teaspoon. Smoked paprika.
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1 /2. Teaspoon. Kosher salt.
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3 /4. Cup. Vegetable broth.
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1. Cup. Fresh or frozen. Corn kernels.
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1. (15-ounce). Can. Kidney beans. , rinsed and drained.
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2. Cups. Green vegetables that have been cut (such as green onions). Spinach. Or kale).
In anticipation of the cornbread::.
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1 1 /4. Cups. Yellow cornmeal.
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1 /2. Cup. All-purpose flour. (or your favored all-purpose gluten-free flour blend).
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2. Teaspoons. Baking powder.
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1. Teaspoon. Kosher salt.
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2. Tablespoons. Unsalted butter. , melted.
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1 /2. Cup. Whole milk.
Method.
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Preheat the oven to 350 °F.
Prepare a 9×13 baking dish by spraying non-stick cooking Spray and set aside.
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Heat the olive oil In a large, high-height skillet or Dutch oven until it shimmers and is opaque, taking care not to boil for 4 to 5 minutes. Add the garlic and cook for another minute.
Bring to a boil and Add the squash, tomatoes, tomato paste, spices, and altitude.
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Lower the temperature of the pot and Cover it. Simmer for 15 to 18 minutes until squash is tender.
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Simmer the filling and prepare the cornbread as a topping:.
Whisk together cornmeal, flour, baking powder, and s altitude. Add the butter, milk, and water In a small bowl and mix until you have incorporated all the ingredients; let it rest for about ten minutes while the filling simmers.
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Add everything else to the filling::.
Cook the filling, including the corn, beans, and greens, for 3 to 5 minutes until a slight thickening occurs and all the ingredients are combined.
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Place into a baking dish and bake::.
Transfer the filling into the prepared pan and top with thick balls of cornbread mixture (this can be uneven and rustic).
The filling and topping should be golden brown and bubbly in a baking dish for 20 to 25 minutes.
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Remove from the oven and allow to cool for 5 to 10 minutes before serving.
Have you tried the recipe? If so, please rate it and leave a comment below.
- Vegetarian Dinners.
- Winter.
- Vegetarian Casseroles.
- Kidney Beans.
| Nutrition Facts. (per serving). | |
|---|---|
| 299. | Calories. |
| 11g. | Fat. |
| 46g. | Carbs. |
| 9g. | Protein. |
| Nutrition Facts. | |
|---|---|
| Servings: 8. | |
| Amount per serving. | |
| Calories. | 299. |
| % Daily Value *. | |
| Total Fat. 11g. | 13 %. |
| Saturated Fat 3g. | 15 %. |
| Cholesterol. 9mg. | 3 %. |
| Sodium. 557mg. | 24 %. |
| Total Carbohydrate. 46g. | 17 %. |
| Dietary Fiber 9g. | 31 %. |
| Total Sugars 7g. | |
| Protein. 9g. | |
| Vitamin C 23mg. | 117 %. |
| Calcium 221mg. | 17 %. |
| Iron 3mg. | 18 %. |
| Potassium 576mg. | 12 %. |
| DV indicates The level of nutrient-based nutrition in a food serving that is part of Daily diet. For general nutrition advice, it is recommended to eat no more than 2,000 calories per day. | |
A Thanksgiving that was Simply fantastic.