Three Sisters Casserole
Dive into the comforting, nutrient-packed goodness of the Three Sisters Casserole, a vibrant dish inspired by the time-honored Native American agricultural trio of squash, beans, and corn. This vegetarian casserole layers roasted butternut squash with a smoky, spice-infused medley of black beans, sweet corn, and diced tomatoes, creating a hearty and satisfying meal. Smoked paprika, cumin, and chili powder bring depth and warmth, while an optional topping of melted cheddar adds a luscious finishing touch. Perfect for family dinners or meal prepping, this easy-to-make casserole is both wholesome and rich in flavors. Garnish with fresh cilantro for a burst of brightness, and enjoy a recipe that’s as healthy as it is delicious. Keywords: three sisters casserole, vegetarian casserole recipe, squash and black bean casserole, healthy comfort food, easy dinner idea.
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Recipe Information
Ingredients
- 4 cups butternut squash, peeled and diced
- 2 tablespoons olive oil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 large yellow onion, diced
- 3 cloves garlic, minced
- 2 cups cooked black beans (drained and rinsed if canned)
- 1.5 cups frozen or fresh corn kernels
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon chili powder
- 1 14.5-ounce can diced tomatoes with juices
- 0.5 cup vegetable broth
- 1 cup shredded cheddar cheese (optional)
- 2 tablespoons chopped fresh cilantro (optional, for garnish)
Instructions
Preheat your oven to 400°F (200°C).
Spread out the diced butternut squash on a baking sheet, drizzle with 1 tablespoon of olive oil, and season with 1/2 teaspoon of salt and 1/4 teaspoon of black pepper.
Roast the squash in the preheated oven for 20-25 minutes, or until just tender and lightly caramelized. Set aside.
While the squash roasts, heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat.
Add the diced onion and a pinch of salt, cooking for 5-7 minutes until softened and translucent.
Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant.
Add the cooked black beans, corn kernels, ground cumin, smoked paprika, chili powder, and the remaining 1/2 teaspoon of salt and 1/4 teaspoon of black pepper to the skillet. Stir well.
Pour in the can of diced tomatoes (with juices) and the vegetable broth, stirring to combine. Simmer the mixture for 5 minutes to allow the flavors to meld.
Reduce the oven temperature to 375°F (190°C).
In a 9x13-inch casserole dish, spread half of the roasted squash in an even layer. Top with half of the bean and corn mixture. Repeat the layers with the remaining squash and bean mixture.
If using, sprinkle the shredded cheddar cheese evenly over the top.
Cover the casserole dish with aluminum foil and bake for 15 minutes. Remove the foil and bake for an additional 10 minutes, or until the cheese (if added) is melted and bubbly.
Remove the casserole from the oven and let it rest for 5 minutes. Garnish with fresh cilantro before serving, if desired.
Nutrition Facts
Calories |
334 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.0 g | 15% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 20 mg | 7% | |
| Sodium | 585 mg | 25% | |
| Total Carbohydrate | 49.1 g | 18% | |
| Dietary Fiber | 9.6 g | 34% | |
| Total Sugars | 8.8 g | ||
| Protein | 14.0 g | 28% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 258 mg | 20% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 1207 mg | 26% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
