Warm up with this "Three Sisters" recipe, full of corn, beans and squash.


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Serves: 8 person(s) Change

Preparation Time: 20 mins
Cooking Time: 10 mins

Yield: 8 x 1/2 cup servings

Heart-Friendly Recipe Low Sodium Recipe Diabetes-Friendly Recipe Low-Carb Recipe High-Fiber Recipe Quick And Easy Recipe Dairy-Free Recipe


  • 1 1/2 cup frozen corn kernels, thawed (or use 3 ears fresh corn kernels)
  • 1/2 cup chopped onion
  • 1 cup diced winter squash
  • 1 cup cored, seeded, chopped, red bell pepper
  • 1 tsp ground cumin
  • 1 Tbsp olive oil
  • 2 cloves garlic, minced
  • 1/2 cup defatted vegetable broth
  • 2 Tbsp chopped fresh cilantro
  • 1/8 tsp hot sauce
  • 1/8 tsp ground pepper
  • 2 cup frozen baby lima beans, thawed


Place a large non-stick skillet over high heat until hot.

Add corn, onion, winter squash, red pepper and cumin; sauté 5 minutes until vegetables are slightly blackened. (Note: Some varieties of squash may need extra cooking time. Bake, steam or microwave until soft and then add to sautéed vegetable mixture).

Add olive oil and garlic; sauté an additional minute. Reduce heat to medium-high, add broth and remaining ingredients. Cook 3 to 5 minutes, stirring frequently. Serve when heated through.

Thanks to Traditional Native American Recipe, "Cookin' with Three Sisters"

Nutritional Info (per serving)

CALORIES 113 cals
Kilojoules 473 kJ
Fat 0.2 g
Saturated Fat 0.6 g
Cholesterol 0 mg
Sodium 159 mg
Carbohydrates 22.5 g
Fiber 5.0 g
Total Sugars 4.0 g
Protein 4.7 g
Calcium 31.0 mg
Note: A dash indicates no data is available.