The Iroquois Indians started practicing companion planting in their organic vegetable gardens almost a thousand years ago. They mixed corn, beans, and squash and thought of them as the “three sisters.” I love this recipe!
Ingredients:
- 1 cup dried beans or 1 can of beans of your choice
- 3 cups water
- 3 cloves garlic
- 2 tablespoons fresh or 2 teaspoons dry oregano
- 1 teaspoon cumin
- 1 teaspoon cinnamon
- 1 tablespoon extra virgin olive oil
- 1 large onion
- 1 1/2 teaspoons sea salt
- 2-3 cups winter squash, cut in chunks (peel if not organic) I think butternut squash is the easiest to work with.
- 1 14-ounce can chopped tomatoes
- 1 tablespoon chili powder
- 1 1/2 cups fresh or frozen corn
Directions:
- I used canned beans but if you have time to cook your own: Soak beans according to package. Drain soaking water off beans. Place beans, water, and garlic in a pot; bring to boil. Cover and simmer until beans are tender (50-60 minutes) or pressure-cook with 2 cups water (45 minutes).
- In a separate pan: Add oil, onion, salt, and minced garlic; sauté until onion is soft (5 minutes).
- Add squash, tomatoes, chili powder and cook until squash is soft (about 20 minutes). Add a little water if mixture is dry.
- Add cooked beans and corn to squash mixture; simmer until corn is tender.
- seasoning to your taste. Serve hot with slivered almonds or grated cheese garnish.
Source:
Adapted from: Feeding the Whole Family by Cynthia Lair
Health4earth 