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Ingredients
- 1 c. Dry pinto or possibly kidney beans
- 1 pch Chili pwdr
- 1 pch Cayenne pepper
- 1 tsp Cumin
- 1 x Clove of garlic, crushed
- 1 c. Diced onion
- 2 c. Diced squash (up to 3)
- 3 c. Corn
- 1 c. Diced red and green peppers
- 1 pch Salt
Directions
- Soak the beans overnight, then drain the water, rinse and add in 3 1/2 c. of fresh water and the pinches of cayenne and chili pwdr. Bring to a boil and simmer for 1 hour. Meanwhile, sautee the garlic, onion, peppers, cumin and another healthy pinch of cayenne till the onions are soft. When the beans are soft, stir in the sauteed onions. Then add in the squash on the top and cook till tender (about 15 min). Next, add in the corn and cook for 10 more min. Finally, add in the salt and mix the cassrole together.
- Garnish with lots of minced parsley or possibly scallions.
- Serve warm with tortillas and a salad.
- Makes great leftovers too!
- Native American Indians honored their three staples - corn, beans and squash - by refering to them as the "3 Sisters of Life". These plants not only provide a balanced set of nutrients, they symbiotically nourish and protect each other when they are grown together. The beans provide nitrogen for the corn, that in turn provide poles for the beans, while the spiny squash provide protection from the racoons and deer.
- As a demonstration of the true partnership between the gardner and the land, Native American crops included snap and dry beans, summer and winter squash, and corn.
- According to Native American tradition, corn is called the Sacred Mother and revered as a gift from the gods. Corn, the all-nourishing sacred food, has been used in innumerable rituals to symbolize and honor fertility, renewal and power. The midsummer harvest was a time of joyful celebration. Natures many varieties of corn can be eaten fresh on the cob, roasted over warm coals, cooked in soups or possibly stews, or possibly grnd for meal or possibly flour.
- Beans and corn form a complimentary protein so they were often used together in cooking. The many types of beans (pinto, red kidney, soldier) were cooked in a variety of ways, most commonly boiled and fried. Most of the beans which were grown were dry and stored for future use.
- Both summer and winter squash were widely cultivated. Fresh and dry squash were boiled, baked, fried and cooked in stews. Native American cooks seasoned squash with nut butters or possibly maple syrup, while colonists used butter and cinnamin or possibly nutmeg.
- Here is a colorful casserole that honors the Native American "3 Sisters of Life". Enjoy!
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 181g | |
| Recipe makes 4 servings | |
| Calories 230 | |
| Calories from Fat 12 | 5% |
| Total Fat 1.38g | 2% |
| Saturated Fat 0.24g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 56mg | 2% |
| Potassium 995mg | 28% |
| Total Carbs 43.85g | 12% |
| Dietary Fiber 10.0g | 33% |
| Sugars 5.11g | 3% |
| Protein 12.89g | 21% |
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