Yield: 7 Servings | Serving Size: 1 cup

Cost/Serving: $0.61

Ingredients:

1 15-ounce can low sodium pinto beans, drained and rinsed

1 15-ounce can low sodium Hominy, drained and rinsed

1 Tablespoon canola oil

1 cup red onion, diced

1 cup white corn, frozen

1 cup zucchini, diced

1 Tablespoon maple syrup

1 teaspoon dried sage, ground

1/2 teaspoon salt

 

Directions: 

  1. Heat oil in a large, deep-sided skillet. Add red onion and sauté over medium heat until they soften.
  2. Reduce heat to medium and add pinto beans and hominy, mix well, and cook for 2-3 minutes. 
  3. Add white corn, zucchini, maple syrup, sage, and salt. Mix well and cook for another 5-10 minutes or until zucchini is soft and the mixture is heated through. Remove from heat and serve immediately.

Option: Adding ground elk, or any wild game available, makes a tasty addition! Simply brown the meat in the same skillet but do it before cooking the vegetables. Once fully cooked, set the meat aside in a separate dish and use the same skillet to cook the above recipe. When finished cooking the vegetables, add the cooked wild game to the mixture and combine well.

 

The Three Sisters in Native American Culture

Three sisters (corn, beans, and squash) gardening has a rich history in Native American culture and has been plantedby traditional Native gardeners in many different regions of North America. Known today as "companion planting", the relationship between these plants forms an ecosystem that helps the other thrive. Together, the Three Sisters encourage soil fertility and sustainability and when eaten together, a nutritious meal! Enjoy!

Recipe adapted from Montana State Dining Services.

 

Nutrition Facts: Serving Size: 1 cup
Amount per serving: Calories 140, Total Fat 2.5g, Saturated Fat 0g, Trans Fat 0g, Cholesterol 0mg, Sodium 530mg, Total Carbohydrates 25g, Dietary FIber 5g, Total Sugar 5g (Incl. 2g Added Sugars), Protein 4g

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