Best 5 Three Sisters Bowl With Hominy Beans And Squash Recipes
Discover a taste of Native American tradition with a Three Sisters Bowl featuring hominy beans, squash, and corn. This hearty and nutritious dish is a celebration of the sacred bond between these three crops, originating from ancient agricultural practices. Let's embark on a culinary journey to explore the flavors of the Three Sisters Bowl, a symbol of unity and nourishment.
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THREE SISTERS BOWL WITH HOMINY, BEANS AND SQUASH
There are quite a few legends within various Indigenous communities involving the three sisters: corn, bean and squash. The ancient and advanced farming techniques from the Cherokee and so many other tribes throughout the East Coast yielded countless strains of these ingredients, in many sizes, colors and flavors. These diverse seeds are not only a direct connection to the past, but a symbol of resistance to the destruction of our cultures. This recipe showcases the simplicity of these flavors and can stand alone as a vegan meal or can accompany bison pot roast, roast turkey or salmon with crushed blackberries.
Provided by Sean Sherman
Categories dinner, lunch, beans, vegetables, main course, side dish
Time 2h
Yield 4 servings
Number Of Ingredients 10
Steps:
- Place the hominy and tepary beans in separate medium bowls. Add enough water to each to cover the beans by 4 inches, and soak overnight at room temperature.
- About 3 hours before serving, drain the hominy and the beans and place them in separate 3- to 4-quart pots. Add enough cool water to cover the hominy and tepary beans by 4 inches. Set each over high heat, bring to a boil, then lower the heat and simmer gently, stirring occasionally and skimming any foam that rises to the surface, until tender, about 1 1/2 to 2 hours. Reserve 2/3 cup of the cooking liquid from each type of beans (for 1 1/3 cups liquid). Drain the hominy and the beans and set aside.
- Meanwhile, prepare the squash: Heat the oven to 425 degrees. On a parchment-lined rimmed baking sheet, toss the squash with 1 tablespoon oil and a pinch of coarse sea salt. Arrange the squash in an even layer and roast until golden and very tender, stirring halfway through, 35 to 45 minutes.
- In a large skillet, heat the remaining 2 tablespoons oil over medium-high. Add the onion, chile powder, sage and a generous pinch of smoked salt and cook, stirring occasionally, until the onions are tender, 5 to 8 minutes. Add the reserved 1 1/3 cups cooking liquid and bring to a simmer.
- Add the cooked hominy and beans to the skillet, then stir in the roasted squash and greens. Season to taste with coarse sea salt and serve.
THREE SISTERS SOUP
The Iroquois Indians cultivated and used the Three Sisters (corn, squash and beans) in their diet. This is a recipe passed down by our relatives. You may use regular corn instead of hominy, but hominy is more traditional.
Provided by THE HOOVE
Categories Soups, Stews and Chili Recipes Soup Recipes
Time 45m
Yield 6
Number Of Ingredients 9
Steps:
- Place the hominy, green beans, squash, and potatoes into a pot, and pour in water and chicken bouillon. Bring to a boil, then reduce heat to low, and simmer until vegetables are soft, about 10 minutes. Blend flour into the butter, then stir into the soup. Increase heat to medium, and cook for 5 more minutes, or until soup thickens. Season with pepper, and serve.
Nutrition Facts : Calories 149.5 calories, Carbohydrate 25 g, Cholesterol 10.4 mg, Fat 4.7 g, Fiber 4.5 g, Protein 3.3 g, SaturatedFat 2.6 g, Sodium 436.3 mg, Sugar 3.1 g
THREE SISTERS BREAKFAST BOWL WITH BLACK BEANS, HOMINY, AND ROASTED BUTTERNUT SQUASH
Three Sisters Breakfast Bowls feature the "three sisters" - corn, beans, and squash - the three main agricultural crops of Native Americans in North America.
Provided by Rachel
Categories Breakfast
Number Of Ingredients 17
Steps:
- Preheat oven to 425 degrees F.
- Peel and seed butternut squash. Cut into 1/2 inch cubes. On a baking sheet, toss squash with 1 tbsp canola oil, spread out evenly, and season with Southwest Seasoning. (Note: if you don't have Penzey's Southwest Seasoning, you can substitute chili powder, salt, and black pepper.) Roast squash for 25-30 minutes, until fork-tender.
- Meanwhile, in a large skillet over medium heat, brown and crumble chorizo. When thoroughly cooked, remove from pan and drain on paper towels.
- Return pan to heat. Add rinsed and drained black beans, along with 1 tbsp water. Season with a little salt and black pepper. Stir gently, scraping up any browned bits of chorizo. Cook until nearly all water has been evaporated. Remove from pan and set aside.
- Clean the skillet, and return to the stove over medium heat. Add 2 tbsp canola oil and heat until nearly shimmering. Add hominy. Sauté, seasoning with salt and pepper, about 5 minutes. Remove from heat and set aside.
- In a non-stick pan over medium heat, melt butter. In a bowl, thoroughly whisk 6 eggs together with 1/4 tsp salt and 6-8 grinds of white pepper. Add eggs to pan, and stir frequently until fluffy and cooked to your preference.
Nutrition Facts : Calories 477 kcal, Carbohydrate 20 g, Protein 20 g, Fat 36 g, SaturatedFat 11 g, Cholesterol 216 mg, Sodium 1093 mg, Fiber 5 g, Sugar 4 g, ServingSize 1 serving
THREE SISTERS BOWL WITH HOMINY, BEANS AND SQUASH
There are quite a few legends within various Indigenous communities involving the three sisters: corn, bean and squash. The ancient and advanced farming techniques from the Cherokee and so many other tribes throughout the East Coast yielded countless strains of these ingredients, in many sizes, colors and flavors. These diverse seeds are not only a direct connection to the past, but a symbol of resistance to the destruction of our cultures. This recipe showcases the simplicity of these flavors and can stand alone as a vegan meal or can accompany bison pot roast, roast turkey or salmon with crushed blackberries.
Provided by Sean Sherman
Categories dinner, lunch, beans, vegetables, main course, side dish
Time 2h
Yield 4 servings
Number Of Ingredients 10
Steps:
- Place the hominy and tepary beans in separate medium bowls. Add enough water to each to cover the beans by 4 inches, and soak overnight at room temperature.
- About 3 hours before serving, drain the hominy and the beans and place them in separate 3- to 4-quart pots. Add enough cool water to cover the hominy and tepary beans by 4 inches. Set each over high heat, bring to a boil, then lower the heat and simmer gently, stirring occasionally and skimming any foam that rises to the surface, until tender, about 1 1/2 to 2 hours. Reserve 2/3 cup of the cooking liquid from each type of beans (for 1 1/3 cups liquid). Drain the hominy and the beans and set aside.
- Meanwhile, prepare the squash: Heat the oven to 425 degrees. On a parchment-lined rimmed baking sheet, toss the squash with 1 tablespoon oil and a pinch of coarse sea salt. Arrange the squash in an even layer and roast until golden and very tender, stirring halfway through, 35 to 45 minutes.
- In a large skillet, heat the remaining 2 tablespoons oil over medium-high. Add the onion, chile powder, sage and a generous pinch of smoked salt and cook, stirring occasionally, until the onions are tender, 5 to 8 minutes. Add the reserved 1 1/3 cups cooking liquid and bring to a simmer.
- Add the cooked hominy and beans to the skillet, then stir in the roasted squash and greens. Season to taste with coarse sea salt and serve.
THREE SISTERS SOUP
As I was in search of way to use up my squash crop, I ran across this recipe at Allrecipes.com. It was submitted by: THE HOOVE and stated: "The Iroquois Indians cultivated and used the Three Sisters (corn, squash and beans) in their diet. This is a recipe passed down by our relatives. You may use regular corn instead of hominy, but hominy is more traditional."
Provided by Happy Hippie
Categories Potato
Time 45m
Yield 6 serving(s)
Number Of Ingredients 9
Steps:
- Place the hominy, green beans, squash, and potatoes into a pot.
- Pour in water and chicken bouillon.
- Bring to a boil, then reduce heat to low, and simmer until vegetables are soft, about 10 minutes.
- Blend flour into the butter, then stir into the soup.
- Increase heat to medium, and cook for 5 more minutes, or until soup thickens.
- Season with pepper, and serve.
Nutrition Facts : Calories 148.1, Fat 4.7, SaturatedFat 2.6, Cholesterol 10.4, Sodium 430.5, Carbohydrate 24.7, Fiber 4.5, Sugar 3.1, Protein 3.3
Tips:
- Use fresh, seasonal ingredients whenever possible. This will ensure that your bowl is packed with flavor and nutrients.
- Don't be afraid to experiment with different beans, squash, and hominy. There are many varieties of each, so you can find the ones that you like best.
- Cook the beans and hominy ahead of time. This will save you time on the day you're making the bowl.
- Roast the squash until it is tender and slightly caramelized. This will bring out its natural sweetness.
- Add your favorite toppings to the bowl. Some popular options include avocado, salsa, sour cream, and cheese.
Conclusion:
The Three Sisters Bowl is a delicious and nutritious meal that is perfect for any occasion. It is packed with protein, fiber, and vitamins, and it can be easily customized to your liking. So next time you're looking for a healthy and satisfying meal, give this bowl a try.
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