Three Sisters Casserole

Dive into the comforting, nutrient-packed goodness of the Three Sisters Casserole, a vibrant dish inspired by the time-honored Native American agricultural trio of squash, beans, and corn. This vegetarian casserole layers roasted butternut squash with a smoky, spice-infused medley of black beans, sweet corn, and diced tomatoes, creating a hearty and satisfying meal. Smoked paprika, cumin, and chili powder bring depth and warmth, while an optional topping of melted cheddar adds a luscious finishing touch. Perfect for family dinners or meal prepping, this easy-to-make casserole is both wholesome and rich in flavors. Garnish with fresh cilantro for a burst of brightness, and enjoy a recipe that’s as healthy as it is delicious. Keywords: three sisters casserole, vegetarian casserole recipe, squash and black bean casserole, healthy comfort food, easy dinner idea.

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 4 cups butternut squash, peeled and diced
• 2 tablespoons olive oil
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 large yellow onion, diced
• 3 cloves garlic, minced
• 2 cups cooked black beans (drained and rinsed if canned)
• 1.5 cups frozen or fresh corn kernels
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon chili powder
• 1 14.5-ounce can diced tomatoes with juices
• 0.5 cup vegetable broth
• 1 cup shredded cheddar cheese (optional)
• 2 tablespoons chopped fresh cilantro (optional, for garnish)

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Spread out the diced butternut squash on a baking sheet, drizzle with 1 tablespoon of olive oil, and season with 1/2 teaspoon of salt and 1/4 teaspoon of black pepper.

Step 3

Roast the squash in the preheated oven for 20-25 minutes, or until just tender and lightly caramelized. Set aside.

Step 4

While the squash roasts, heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat.

Step 5

Add the diced onion and a pinch of salt, cooking for 5-7 minutes until softened and translucent.

Step 6

Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant.

Step 7

Add the cooked black beans, corn kernels, ground cumin, smoked paprika, chili powder, and the remaining 1/2 teaspoon of salt and 1/4 teaspoon of black pepper to the skillet. Stir well.

Step 8

Pour in the can of diced tomatoes (with juices) and the vegetable broth, stirring to combine. Simmer the mixture for 5 minutes to allow the flavors to meld.

Step 9

Reduce the oven temperature to 375°F (190°C).

Step 10

In a 9x13-inch casserole dish, spread half of the roasted squash in an even layer. Top with half of the bean and corn mixture. Repeat the layers with the remaining squash and bean mixture.

Step 11

If using, sprinkle the shredded cheddar cheese evenly over the top.

Step 12

Cover the casserole dish with aluminum foil and bake for 15 minutes. Remove the foil and bake for an additional 10 minutes, or until the cheese (if added) is melted and bubbly.

Step 13

Remove the casserole from the oven and let it rest for 5 minutes. Garnish with fresh cilantro before serving, if desired.

Nutrition Facts

Serving size	2605.8 grams (2605.8g)

Amount per serving	% Daily Value*
Calories	2048

Total Fat 73.00g	94%
Saturated Fat 29.60g	148%
Polyunsaturated Fat 3.00g
Cholesterol 120mg	40%
Sodium 4521mg	197%
Total Carbohydrate 303.80g	110%
Dietary Fiber 68.20g	244%
Total Sugars 61.00g
Protein 83.90g	168%

Vitamin D 24IU	120%
Calcium 1601mg	123%
Iron 21mg	117%
Potassium 6794mg	145%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 29.8%

Protein: 15.2%

Carbs: 55.0%