
How To Make Three Sisters Casserole
This three sisters casserole recipe is a perfectly nourishing meal with its corn, bean, and squash element. You may also serve this as a side dish.
Serves:
Ingredients
For the Cornbread Topping:
- 1¼cupsyellow cornmeal
- ½cupall purpose flour,or your favorite all purpose gluten free flour blend
- 2tspbaking powder
- 1tspkosher salt
- 2tbspunsalted butter,melted
- ½cupwhole milk
- ½cupwater
For the Filling:
- 3tbspextra virgin olive oil
- 1yellow onion,diced
- 4garlic cloves,minced
- 1lbbutternut or kabocha squash,peeled and cut into 1-inch cubes
- 1canfire tomatoes,diced, roasted
- 2tbsptomato paste
- 1tspground coriander
- 1½tspground cumin
- 1½tspchili powder
- ¼tsppaprika,smoked
- ½tspkosher salt
- ¾cupvegetable broth
- 1cupfresh or frozen corn kernels
- 1cankidney beans,rinsed and drained
- 2cupsgreens,chopped, such as spinach or kale
Instructions
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Preheat the oven to 350 degrees F. Spray a 9×13-inch baking dish with non-stick cooking spray and set aside.
Filling:
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In a large, high-sided skillet or Dutch oven, warm the olive oil over medium heat until it’s shimmering and add the onions. Cook until translucent for about 4 to 5 minutes.
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Add the garlic and cook for an additional minute. Add the squash, tomatoes, tomato paste, spices, and salt. Stir in the broth and bring the mixture to a boil.
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Cover the pot and reduce heat to low. Simmer for 15 to 18 minutes or until squash is tender.
Cornbread Topping:
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In a medium mixing bowl, whisk together cornmeal, flour, baking powder, and salt. Using a wooden spoon, slowly stir in the butter, milk, and water; mix only until just combined.
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Set aside and let it sit for ten minutes or so, while the filling simmers.
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Stir in the corn, beans, and greens into the filling, and continue cooking, covered for 3 to 5 minutes until the mixture has thickened slightly and all the ingredients are incorporated.
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Scrape the filling into the prepared pan and top with generous biscuit-sized clumps of cornbread topping. Bake for 20 to 25 minutes, or until filling is bubbling and topping is golden brown.
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Remove from the oven allow to cool for 5 to 10 minutes before serving.
Nutrition
- Calories:Â 311.61kcal
- Fat:Â 9.95g
- Saturated Fat:Â 3.04g
- Trans Fat:Â 0.12g
- Monounsaturated Fat:Â 5.07g
- Polyunsaturated Fat:Â 1.28g
- Carbohydrates:Â 48.75g
- Fiber:Â 6.32g
- Sugar:Â 5.97g
- Protein:Â 8.18g
- Cholesterol:Â 9.16mg
- Sodium:Â 636.82mg
- Calcium:Â 166.01mg
- Potassium:Â 590.83mg
- Iron:Â 3.42mg
- Vitamin A: 92.72µg
- Vitamin C:Â 13.33mg
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