Three Sisters Casserole

Three Sisters Casserole could be just the gluten free, dairy free, lacto ovo vegetarian, and vegan recipe you've been looking for. One serving contains 369 calories, 11g of protein, and 11g of fat. For 100 cents per serving, you get a side dish that serves 6. It can be enjoyed any time, but it is especially good for Winter. 557 people have tried and liked this recipe. A mixture of corn kernels, salt, salt, and a handful of other ingredients are all it takes to make this recipe so flavorful. From preparation to the plate, this recipe takes about 45 minutes. It is brought to you by Vegetarian Times. With a spoonacular score of 98%, this dish is outstanding. If you like this recipe, you might also like recipes such as Three Sisters Casserole, Three Sisters Casserole with Cornbread Topping, and Shrimp Tamale Casserole with Three Sisters Black Mole.

Servings: 6

 

Ingredients:

1 15-oz. can pinto beans, drained and rinsed

1 15-oz. can diced tomatoes with chiles

1 Tbs. chili powder

1 cup frozen corn kernels, thawed

2 cloves garlic, minced (2 tsp.)

1 tsp. ground coriander

1 tsp. ground cumin

1 lb. kabocha squash, peeled and cut into 1-inch cubes (2 cups)

3 Tbs. olive oil, divided

1 small onion, chopped (1 cup)

½ tsp. salt

¾ tsp. salt

1 large red or yellow bell pepper, cut into 1-inch dice (1 cup)

1 ½ cups yellow cornmeal

Equipment:

double boiler

whisk

bowl

oven

sauce pan

baking pan

knife

Cooking instruction summary:

1. To make Polenta Topping: Whisk together cornmeal, chili powder, salt, and 4½ cups water in double boiler, or in large metal bowl over barely simmering water. Cook 40 minutes, or until polenta is thick and stiff, stirring 3 or 4 times. Remove from heat.2. To make Filling: Preheat oven to 375°F. Heat 2 Tbs. oil in large saucepan over medium heat. Add onion, and cook 7 minutes, or until softened, stirring often. Add bell pepper, and cook 5 minutes more, stirring often.3. Stir in squash, tomatoes, garlic, coriander, and cumin. Cook 5 minutes, stirring occasionally. Stir in ½ cup water and salt. Bring mixture to a boil. Reduce heat to medium low, and simmer, partially covered, 10 to 15 minutes, or until squash is tender. Stir in beans and corn, and cook 5 minutes, or until slightly thickened, stirring occasionally.4. Coat 8- x 11-inch baking dish with cooking spray. Spread 2 cups polenta over bottom of prepared dish. Spoon squash mixture over polenta. Smooth remaining polenta (about 2½ cups) over top.5. Score casserole into 6 squares with knife. Brush top with remaining 1 Tbs. oil. Bake 30 minutes, or until heated through and top is lightly browned.

 

Step by step:

To make Polenta Topping

1. Whisk together cornmeal, chili powder, salt, and 4½ cups water in double boiler, or in large metal bowl over barely simmering water. Cook 40 minutes, or until polenta is thick and stiff, stirring 3 or 4 times.

2. Remove from heat.

3. To make Filling: Preheat oven to 375°F.

4. Heat 2 Tbs. oil in large saucepan over medium heat.

5. Add onion, and cook 7 minutes, or until softened, stirring often.

6. Add bell pepper, and cook 5 minutes more, stirring often.

7. Stir in squash, tomatoes, garlic, coriander, and cumin. Cook 5 minutes, stirring occasionally. Stir in ½ cup water and salt. Bring mixture to a boil. Reduce heat to medium low, and simmer, partially covered, 10 to 15 minutes, or until squash is tender. Stir in beans and corn, and cook 5 minutes, or until slightly thickened, stirring occasionally.

8. Coat 8- x 11-inch baking dish with cooking spray.

9. Spread 2 cups polenta over bottom of prepared dish. Spoon squash mixture over polenta. Smooth remaining polenta (about 2½ cups) over top.

10. Score casserole into 6 squares with knife.

11. Brush top with remaining 1 Tbs. oil.

12. Bake 30 minutes, or until heated through and top is lightly browned.


Nutrition Information:

Quickview
368k Calories
10g Protein
10g Total Fat
61g Carbs
47% Health Score
Limit These
Calories
368k
18%

Fat
10g
17%

  Saturated Fat
1g
10%

Carbohydrates
61g
21%

  Sugar
8g
9%

Cholesterol
0.0mg
0%

Sodium
847mg
37%

Get Enough Of These
Protein
10g
21%

Vitamin C
76mg
92%

Fiber
11g
45%

Manganese
0.89mg
45%

Vitamin A
1660IU
33%

Vitamin B6
0.65mg
33%

Potassium
977mg
28%

Magnesium
105mg
26%

Iron
4mg
25%

Copper
0.47mg
24%

Phosphorus
231mg
23%

Vitamin E
3mg
21%

Folate
81µg
20%

Vitamin B1
0.27mg
18%

Vitamin B3
3mg
16%

Zinc
2mg
15%

Vitamin K
11µg
11%

Calcium
103mg
10%

Vitamin B2
0.17mg
10%

Vitamin B5
0.87mg
9%

Selenium
4µg
6%

covered percent of daily need
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Food Trivia

The largest item on any menu in the world is the roast camel.

Food Joke

John invited his mother over for dinner. During the meal, his mother couldn't help noticing how attractive and shapely the housekeeper was. Over the course of the evening, she started to wonder if there was more between John and the housekeeper than met the eye. Reading his mom's thoughts, John volunteered, "I know what you must be thinking, but I assure you, my relationship with my housekeeper is purely professional." About a week later, the housekeeper came to John and said, "Ever since your mother came to dinner, I've been unable to find the beautiful silver gravy ladle. You don't suppose she took it, do you?" John said, "Well, I doubt it, but I'll write her a letter just to be sure." So he sat down and wrote: "Dear Mother, I'm not saying you 'did' take a gravy ladle from my house, and I'm not saying you 'did not' take a gravy ladle. But the fact remains that one has been missing ever since you were here for dinner." Several days later, John received a letter from his mother which said "Dear Son, I'm not saying that you 'do' sleep with your housekeeper, and I'm not saying that you 'do not' sleep with your housekeeper. But the fact remains that if she were sleeping in her own bed, she would have found the gravy ladle by now. Love, Mom"

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