By Elliot Tucker
3 Sisters CasseroleA Native American classic that proves eating vegetarian can be both comforting and healthy
4 steps
Prep:10minCook:10h
A Native American classic that proves eating vegetarian can be both comforting and healthy
Updated at: Thu, 17 Aug 2023 03:39:21 GMT
Nutrition balance score
Great
Glycemic Index
50
Low
Glycemic Load
8
Low
Nutrition per serving
Calories82.2 kcal (4%)
Total Fat1 g (1%)
Carbs15.9 g (6%)
Sugars1.4 g (2%)
Protein3.4 g (7%)
Sodium155.4 mg (8%)
Fiber3.2 g (11%)
% Daily Values based on a 2,000 calorie diet
Ingredients
41 servings
2 cupsGreat Northern Beans
5 cupswater
1 cupQuinoa
Organic, ground
1 cupInstant Corn Masa Mix
2 tablespoonsfresh basil
chopped
1 tablespoonExtra Virgin Olive Oil
1 teaspoonIodized Salt
divided, plus additional to taste
1 teaspoonBlack Pepper
divided, plus additional to taste
5 cupsVegetable Broth
Organic, divided
1onion
diced
3carrots
diced
5cloves garlic
minced
1bell pepper
diced, optional
3roma tomatoes
diced
16 ouncesFrozen Sweet Corn
1butternut squash
medium, peeled seeded and diced
2 tablespoonsfresh thyme
chopped
2 teaspoonsGround Cumin
1 tablespoonchili powder
Instructions
Step 1
In a large bowl, combine beans and water, soak 3 hours or overnight. Drain beans, reserve.
Step 2
In a medium bowl, whisk together ground quinoa, corn masa, basil, olive oil, ¼ teaspoon salt, ¼ teaspoon pepper and 3 cups vegetable broth.
Step 3
Combine remaining ingredients in slow cooker; mix thoroughly. Top with quinoa mixture. Cook on high for 5 hours or low for 10 hours. Season to taste with salt and pepper.
Step 4
TIP: To cut down prep time, use canned Great Northern Beans instead of dry. Drain and rinse the beans before adding to the slow cooker. No soaking required!
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