The Three Sisters Dish: Rich With Indigenous Agriculture Tradition

The Three Sisters Dish

Embark on a historic culinary journey with the Three Sisters Dish, a vibrant medley of roasted squash, tender black beans, and other healthy ingredients, all sautéed with fresh greens and crowned with crunchy sunflower seeds and zesty green onions.

This recipe not only offers a delightful blend of flavors and textures but also pays homage to the Indigenous agricultural practice of companion planting, where corn, beans, and squash thrive together symbiotically. Whether you serve this as a side or a vegetarian main course, this dish brings history and nourishment to your table!

What are the Three Sisters?

The “Three Sisters”—corn, beans, and squash—are a trio of staple crops grown together in traditional Indigenous agriculture. This companion planting method, practiced by many Native American tribes, is symbolic and practical! For instance, corn provides a natural trellis for the beans to climb, beans enrich the soil with nitrogen, and squash spreads along the ground, preventing weeds and retaining moisture.

Beyond their agricultural significance, the Three Sisters represent a deep cultural tradition of community, sustainability, and nourishment, reflecting the interconnectedness of nature and Indigenous ways of life.

Ingredients

Here’s everything you’ll need to make a delicious Three Sisters Dish!

• • 1 large squash (such as butternut or acorn)

• • 2 tablespoons sunflower or extra-virgin olive oil, divided

• • 1/4 cup pure maple syrup

• • 2 bunches of dandelion greens or kale

• • 5 cups hominy (nixtamalized and cooked, or canned, drained, and rinsed)

• • 4 cups black beans (soaked and cooked, or canned, drained, and rinsed)

• • Kosher salt

• • Garlic powder

• • 2 green onions, thinly sliced

• • 1 cup toasted sunflower seeds

Cooking Instructions

Roast Your Squash

Preheat your oven to 400°F (200°C). Cut the squash in half, remove the seeds, and cut it into 1-inch cubes. Then, toss the cubes with 1 tablespoon of oil, spread them on a baking sheet, and roast for 25 to 30 minutes until tender. Once done, drizzle with maple syrup and set aside.

Sauté the Greens

Remove the stems from the dandelion greens or kale and thinly slice the leaves. In a large skillet over medium heat, warm the remaining tablespoon of oil. Add the greens and cook until wilted (about 5 to 8 minutes).

Combine Ingredients

Add the roasted squash, hominy, and black beans to the skillet with the wilted greens. Stir well to combine. Season with kosher salt and garlic powder to taste. Continue cooking for an additional 3 to 5 minutes until all components are heated through.

Serve

Transfer the mixture to serving bowls and garnish with sliced green onions and toasted sunflower seeds. Enjoy!