Three Sisters Casserole From Vegetarian Times Recipe

Looking for an easy Three Sisters Casserole from Vegetarian Times recipe? Learn how to make Three Sisters Casserole from Vegetarian Times using healthy ingredients.


Submitted by lingmao

Makes 8 servings



A Native American expression, ?three sisters? refers to the practice of growing beans, corn and squash together. This filling casserole can be frozen for an upcoming party or made fresh for dinner.

Recipe Ingredients for Three Sisters Casserole from Vegetarian Times

1 1/2 cups cornmeal
1 tablespoon chili powder
1/2 teaspoon salt
4 1/2 cups water
1 tablespoon olive oil
1 small onion
1 red bell pepper
1 pound acorn squash
15 ounces diced tomatoes with chilies
2 cloves garlic
1 teaspoon coriander
1 teaspoon cumin
1/2 teaspoon salt
15 ounces canned pinto beans
1 cup frozen corn kernels

Recipe Directions for Three Sisters Casserole from Vegetarian Times

  1. To make Polenta Topping: Whisk together cornmeal, chili powder, salt and 4 1/2 cups water in double boiler, or in large metal bowl over barely simmering water. Cook 40 minutes, or until polenta is thick and stiff, stirring 3 or 4 times. Remove from heat.

  2. To make Filling: Preheat oven to 375F. Heat 2 Tbs. oil in large saucepan over medium heat. Add onion, and cook 7 minutes, or until softened, stirring often. Add bell pepper, and cook 5 minutes more, stirring often.

  3. Stir in squash, tomatoes, garlic, coriander and cumin. Cook 5 minutes, stirring occasionally. Stir in 1/2 cup water and salt. Bring mixture to a boil. Reduce heat to medium low, and simmer, partially covered, 10 to 15 minutes, or until squash is tender. Stir in beans and corn, and cook 5 minutes, or until slightly thickened, stirring occasionally.

  4. Coat 8x11-inch baking dish with cooking spray. Spread 2 cups polenta over bottom of prepared dish. Spoon squash mixture over polenta. Smooth remaining polenta (about 2 1/2 cups) over top.

  5. Score casserole into 6 squares with knife. Brush top with remaining 1 Tbs. oil. Bake 30 minutes, or until heated through and top is lightly browned.

Categories

Vegetables, Main Dish, American-Southwestern

Nutrition Facts
Serving Size 364.7g
Amount Per Serving
Calories
204
Calories from Fat
26
% Daily Value*
Total Fat
2.9g
4%
Saturated Fat
0.3g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
637mg
27%
Potassium
510mg
15%
Total Carbohydrates
40.2g
13%
Dietary Fiber
7.1g
28%
Sugars
3.7g
Protein
6.6g
Vitamin A 24% Vitamin C 69%
Calcium 7% Iron 15%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A-
  Good points
  • Very low in saturated fat
  • No cholesterol
  • High in dietary fiber
  • High in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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