August 19, 2015
30 min or less active, 60 min or less total, fall, gluten-free, side, summer
The "Three Sisters" refers to corn, squash and beans, which the Native Americans discovered grew perfectly together. Squash snaked along the ground keeping in moisture and deterring weeds. Corn grew tall and provided a natural ladder for beans to cling to. Eaten together they are a 'complete protein,' which means they provide an adequate proportion of all nine of the essential amino acids necessary for our dietary needs (normally this is only found in animal protein). Here, I use summer vegetables, but you could also remake this in the fall which butternut squash, late summer corn, and green beans.
Servings: 12
Time: About 25 minutes active; less than one hour total
Price: About $8.90 total; $0.75 per serving
Nutrition (per serving):
Calories: 128
Protein: 3.8g
Fat: 6.5g
Saturated fat: 0.9g
Carbohydrates: 15.5g
Fiber: 4g
Sodium: 215mg
Cholesterol: 0mg
High In: Vitamin C, Vitamin K
Good Source: Folate, Manganese, Fiber
Low In: Cholesterol, Saturated Fat, Carbohydrates