Three Sisters Bake

Three Sisters Bake is a hearty and nourishing dish that celebrates the traditional Native American trio of corn, beans, and squash, all baked together for a delightful flavor experience. This Paleo-friendly version is both satisfying and packed with nutrients, making it a perfect meal for any time of the day.

Ingredients

• Zucchini - 200 grams, diced
• Yellow squash - 200 grams, diced
• Bell pepper - 100 grams, diced
• Black beans - 150 grams, cooked and drained
• Corn kernels - 150 grams, fresh or frozen
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• 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 your oven to 190°C (375°F).
2. In a large mixing bowl, combine the diced zucchini, yellow squash, bell pepper, black beans, and corn kernels.
3. In a small bowl, whisk together the olive oil, minced garlic, cumin, paprika, salt, and black pepper.
4. Pour the olive oil mixture over the vegetable and bean mixture, and toss until everything is well coated.
5. Transfer the mixture to a baking dish and spread it out evenly.
6. Bake in the preheated oven for 30 minutes, or until the vegetables are tender and slightly caramelized.
7. Remove from the oven and garnish with chopped fresh cilantro before serving.

Nutrition

• Calories: 350
• Protein: 14 g
• Carbs: 55 g
• Fiber: 12 g
• Sugar: 6 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• Packed with vitamins and minerals from the vegetables and beans.

Tags