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Three Sisters Bowl

This healthy adaptation of a Three Sisters Bowl celebrates the traditional Indigenous trio of beans, corn, and squash—a nourishing, plant-based powerhouse. Roasted butternut squash, corn, and seasoned black beans are served over a bed of quinoa topped with fresh herbs, a squeeze of lime, and pepita seeds. It’s a fiber-rich, balanced bowl full of color, flavor, and history—perfect for a satisfying and wholesome meal.

Difficulty
Easy
Cook Time
11-20 Minutes
Cuisine
American
Prep Time
11-20 Minutes
Servings
4

Ingredients

  • 1 cup Black Beans, canned, low sodium
  • 1 cup Yellow Corn, raw (or frozen)
  • 2 cup, cubes Butternut Squash , diced and roasted
  • 1 cup Quinoa, dry
  • 1/2 large Red Onion , diced
  • 1 clove Garlic, fresh , minced
  • 1 tablespoon Extra Virgin Olive Oil
  • 1/4 teaspoon Cumin, ground
  • 1/4 tsp Smoked Paprika
  • 1/4 tsp Sea Salt
  • 1 lime yields Lime Juice, Fresh
  • 1/4 cup Cilantro , chopped
  • 1/8 cup Raw Pumpkin Seeds, (Pepitas) , for garnish

Nutrition Facts (per serving)

  • Calories 345 kcal
  • Total Fat 8.42 g
  • Saturated Fat 1.220 g
  • Trans Fat 0.000 g
  • Sodium 231 mg
  • Total Carbohydrates 57.62 g
  • Dietary Fiber 8.8 g
  • Sugars 6.15 g
  • Protein 12.48 g
  • Cholesterol 0 mg
  • Vitamin A 7659 IU
  • Vitamin C 23.0 mg
  • Calcium 80 mg
  • Iron 3.12 mg

‍

Directions

  1. Preheat oven to 400°F.
  2. Dice squash and place in a large bowl. Dice onion and garlic and set aside for now.
  3. Toss diced squash with a bit of olive oil and a pinch of salt. Place on a baking sheet.
  4. Roast at 400°F for 20–25 minutes until tender and slightly caramelized.
  5. Rinse and drain quinoa. Place in a medium sized pot and cook according to directions on the bag.
  6. In a skillet, heat olive oil and sauté the onion and garlic until fragrant.
  7. Add corn, black beans, cumin, paprika, and a splash of lime juice. Stir gently to combine. Cook 5 minutes.
  8. Add roasted squash to the pan and stir everything together.
  9. Serve warm over quinoa and top with cilantro and pumpkin seeds.