3 Sisters Casserole Recipe
- 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
- 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!
pinto, pch chili pwdr, cayenne pepper, cumin, clove of garlic, onion, corn, red and, salt
Taken from cookeatshare.com/recipes/3-sisters-casserole-61563 (may not work)