Iroquois Three Sisters Pasta

Iroquois Three Sisters Pasta combines the traditional ingredients of corn, beans, and squash into a delicious and nourishing dish, perfect for a wholesome meal. This vibrant pasta celebrates Native American heritage while being both gluten-free and packed with nutrients.

Ingredients

• Zucchini - 200 grams
• Yellow squash - 200 grams
• Corn kernels (fresh or frozen) - 100 grams
• Black beans (canned, drained, and rinsed) - 100 grams
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Onion - 1 small, diced
• Cherry tomatoes - 150 grams, halved
• Fresh basil - 2 tablespoons, chopped
• Salt - to taste
• Pepper - to taste
• Red pepper flakes - pinch (optional)

Steps

1. Start by preparing the zucchini and yellow squash; spiralize them to create 'pasta' or cut them into thin strips.
2. In a large skillet, heat the olive oil over medium heat and add the diced onion, cooking until translucent, about 3-4 minutes.
3. Add the minced garlic and cook for an additional 1 minute until fragrant.
4. Stir in the corn kernels and black beans, cooking for about 5 minutes until heated through.
5. Add the spiralized zucchini and yellow squash to the skillet, tossing gently to combine with the other ingredients.
6. Add the cherry tomatoes and cook for another 3-4 minutes until the squash is tender but still slightly firm.
7. Season the mixture with salt, pepper, and red pepper flakes if desired.
8. Remove from heat and stir in the chopped fresh basil before serving.

Nutrition

• Calories: 290
• Protein: 10 g
• Carbs: 40 g
• Fiber: 10 g
• Sugar: 6 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.25 L

Health Benefits

• Rich in vitamins A and C from the squash and tomatoes, supporting immune function and skin health.
• High in fiber from the beans and vegetables, promoting digestive health.

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