Three Sisters Casserole

Three Sisters Casserole is a hearty, nutritious dish that combines the classic trio of corn, beans, and squash, inspired by Native American culinary traditions. This Paleo version is packed with flavor and wholesome ingredients, making it a perfect lunch option.

Ingredients

• Zucchini - 1 medium, diced
• Yellow squash - 1 medium, diced
• Bell pepper - 1 medium, diced
• Cherry tomatoes - 200 grams, halved
• Canned black beans - 240 grams, drained and rinsed
• Corn kernels - 150 grams (fresh or frozen)
• Red onion - 1/2 medium, diced
• Garlic - 2 cloves, minced
• Olive oil - 2 tablespoons
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh cilantro - 2 tablespoons, chopped (for garnish)

Steps

1. Preheat the oven to 190°C (375°F).
2. In a large skillet, heat olive oil over medium heat and sauté the red onion and garlic until soft, about 3-4 minutes.
3. Add the diced zucchini, yellow squash, and bell pepper to the skillet, and cook for another 5-7 minutes until tender.
4. Stir in the cherry tomatoes, black beans, corn, cumin, paprika, salt, and black pepper. Cook for an additional 5 minutes, allowing the flavors to meld.
5. Transfer the mixture to a greased baking dish and spread it evenly.
6. Bake in the preheated oven for 20 minutes, until heated through and slightly golden on top.
7. Remove from the oven, allow to cool for a few minutes, and garnish with chopped cilantro before serving.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in fiber, promoting digestive health.
• Packed with vitamins and minerals from a variety of vegetables.

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