3 Sisters CasseroleA Native American classic that proves eating vegetarian can be both comforting and healthy

Name: 3 Sisters CasseroleA Native American classic that proves eating vegetarian can be both comforting and healthy
Prep time: 10 min
Cook time: 10 h
Total time: 10 h 10 min
Cuisine: American, Latin American
Ingredients: 2 cups Dakota’s Pride Great Northern Beans; 5 cups water; 1 cup Simply Nature Organic Quinoa, ground; 1 cup Pueblo Lindo Instant Corn Masa Mix; 2 tablespoons chopped fresh basil; 1 tablespoon Carlini Extra Virgin Olive Oil; 1 teaspoon Stonemill Iodized Salt, divided, plus additional to taste; 1 teaspoon Stonemill Black Pepper, divided, plus additional to taste; 5 cups Simply Nature Organic Vegetable Broth, divided; 1 onion, diced; 3 carrots, diced; 5 cloves garlic, minced; 1 bell pepper, diced (optional); 3 Roma tomatoes, diced; 16 ounces Season’s Choice Frozen Sweet Corn; 1 medium butternut squash, peeled, seeded and diced; 2 tablespoons chopped fresh thyme; 2 teaspoons Stonemill Ground Cumin; 1 tablespoon Stonemill Chili Powder

4 steps

Prep:10minCook:10h

A Native American classic that proves eating vegetarian can be both comforting and healthy

Updated at: Thu, 17 Aug 2023 03:39:21 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories82.2 kcal (4%)

Total Fat1 g (1%)

Carbs15.9 g (6%)

Sugars1.4 g (2%)

Protein3.4 g (7%)

Sodium155.4 mg (8%)

Fiber3.2 g (11%)

% Daily Values based on a 2,000 calorie diet

Ingredients

41 servings

2 cupsGreat Northern Beans

5 cupswater

1 cupQuinoa

Organic, ground

1 cupInstant Corn Masa Mix

2 tablespoonsfresh basil

chopped

1 tablespoonExtra Virgin Olive Oil

1 teaspoonIodized Salt

divided, plus additional to taste

1 teaspoonBlack Pepper

divided, plus additional to taste

5 cupsVegetable Broth

16 ouncesFrozen Sweet Corn

1butternut squash

medium, peeled seeded and diced

2 tablespoonsfresh thyme

chopped

2 teaspoonsGround Cumin

1 tablespoonchili powder

Instructions

Step 1

In a large bowl, combine beans and water, soak 3 hours or overnight. Drain beans, reserve.

Step 2

In a medium bowl, whisk together ground quinoa, corn masa, basil, olive oil, ¼ teaspoon salt, ¼ teaspoon pepper and 3 cups vegetable broth.

Step 3

Combine remaining ingredients in slow cooker; mix thoroughly. Top with quinoa mixture. Cook on high for 5 hours or low for 10 hours. Season to taste with salt and pepper.

Step 4

TIP: To cut down prep time, use canned Great Northern Beans instead of dry. Drain and rinse the beans before adding to the slow cooker. No soaking required!