Three Sisters Casserole Recipe

Three Sisters Casserole Recipe

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.

Preparation: 35 minutes
Cooking: 25 minutes
Total: 1 hour

Serves:

Ingredients

For the Cornbread Topping:

  • cupsyellow 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
  • tspground cumin
  • tspchili 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

  1. Preheat the oven to 350 degrees F. Spray a 9×13-inch baking dish with non-stick cooking spray and set aside.

Filling:

  1. 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.

  2. 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.

  3. Cover the pot and reduce heat to low. Simmer for 15 to 18 minutes or until squash is tender.

Cornbread Topping:

  1. 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.

  2. Set aside and let it sit for ten minutes or so, while the filling simmers.

  3. 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.

  4. 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.

  5. Remove from the oven allow to cool for 5 to 10 minutes before serving.

Nutrition

  • Calories: 311.61kcal
  • Fat: 9.95g
  • Saturated Fat: 3.04g
  • Trans Fat: 0.12g
  • Monounsaturated Fat: 5.07g
  • Polyunsaturated Fat: 1.28g
  • Carbohydrates: 48.75g
  • Fiber: 6.32g
  • Sugar: 5.97g
  • Protein: 8.18g
  • Cholesterol: 9.16mg
  • Sodium: 636.82mg
  • Calcium: 166.01mg
  • Potassium: 590.83mg
  • Iron: 3.42mg
  • Vitamin A: 92.72µg
  • Vitamin C: 13.33mg
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