18 Delicious 3 Sisters Recipes for Every Occasion

Looking for hearty, wholesome meals that celebrate the magic of corn, beans, and squash? The Three Sisters—a time-honored trio in Indigenous cuisine—bring endless flavor and versatility to your table. Whether you crave quick weeknight dinners, cozy comfort food, or seasonal delights, we’ve rounded up 18 mouthwatering recipes to inspire your next meal. Let’s dig in!

Classic Three Sisters Stew with Corn, Beans, and Squash

This hearty Classic Three Sisters Stew celebrates Indigenous American flavors with sweet squash, creamy beans, and tender corn simmered in a smoky broth—comfort in every spoonful.

• 2 tbsp olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 tsp salt
• 4 cups vegetable broth
• 2 cups butternut squash, cubed (1/2-inch pieces)
• 1 (15-oz) can pinto beans, drained and rinsed
• 1 cup frozen or fresh corn kernels
• 1 tbsp maple syrup
• Fresh cilantro, chopped (for garnish)

1. Heat 2 tbsp olive oil in a large pot over medium heat. Add onion and cook for 5 minutes until softened. Stir in garlic, 1 tsp cumin, 1 tsp smoked paprika, and 1 tsp salt; cook for 1 minute until fragrant.
2. Pour in 4 cups vegetable broth and add butternut squash. Bring to a boil, then reduce heat to low and simmer for 15 minutes, partially covered.
3. Stir in pinto beans, corn, and 1 tbsp maple syrup. Simmer uncovered for 10 minutes until squash is fork-tender.
4. Ladle into bowls and top with cilantro.

The magic here? The maple syrup subtly enhances the squash’s sweetness while balancing the smoky spices—no cream needed for richness!

Tip: For extra depth, char fresh corn kernels in a dry skillet before adding them to the stew.

Roasted Three Sisters Medley with Herbs

This hearty trio of squash, beans, and corn—inspired by Indigenous American agriculture—roasts into a fragrant, caramelized side that’s as nourishing as it is colorful.

Ingredients:

• 1 small butternut squash (about 1.5 lbs), peeled and cubed
• 1 cup fresh or frozen corn kernels
• 1 cup cooked or canned kidney beans, rinsed and drained
• 3 tbsp olive oil
• 1 tbsp maple syrup
• 1 tsp smoked paprika
• 1 tsp dried thyme
• 1/2 tsp garlic powder
• 3/4 tsp salt
• 1/4 tsp black pepper
• 2 tbsp chopped fresh parsley (for garnish)

Instructions:

1. Preheat oven to 425°F. Line a baking sheet with parchment.
2. Toss butternut squash with 2 tbsp olive oil, 1 tbsp maple syrup, 1 tsp smoked paprika, 1/2 tsp garlic powder, 1/2 tsp salt, and 1/4 tsp black pepper. Spread in a single layer on the sheet and roast for 20 minutes.
3. Add corn and kidney beans to the tray. Drizzle with remaining 1 tbsp olive oil, 1 tsp dried thyme, and 1/4 tsp salt. Toss gently, then roast 15 more minutes until squash is tender and edges are caramelized.
4. Garnish with fresh parsley before serving.

The maple syrup deepens the squash’s sweetness while smoked paprika adds a whisper of campfire warmth—perfect for balancing rich holiday mains.

Tip: For extra crunch, swap kidney beans with roasted chickpeas in the last 10 minutes of cooking.

Three Sisters Salad with Lime Dressing

This vibrant salad celebrates the Native American “Three Sisters”—corn, beans, and squash—tossed with a zesty lime dressing for a fresh, hearty side dish.

Ingredients:

• 1 cup cooked and cooled corn kernels (fresh or frozen)
• 1 cup cooked black beans, rinsed and drained
• 1 cup diced roasted butternut squash (½-inch cubes)
• ¼ cup finely chopped red onion
• ¼ cup chopped fresh cilantro
• 2 tbsp olive oil
• 2 tbsp fresh lime juice
• 1 tsp honey
• ½ tsp ground cumin
• ½ tsp salt
• ¼ tsp black pepper

Instructions:

1. In a large bowl, combine corn, black beans, roasted butternut squash, red onion, and cilantro.
2. In a small jar, whisk together olive oil, lime juice, honey, cumin, salt, and black pepper until smooth.
3. Pour the dressing over the salad and toss gently to coat. Let sit for 10 minutes to allow flavors to meld.
4. Serve chilled or at room temperature.

The creamy squash, crisp corn, and tender beans create a satisfying texture contrast, while the lime dressing adds a bright, tangy kick. Tip: For extra crunch, sprinkle with toasted pumpkin seeds just before serving.

Three Sisters Casserole with Cheese Topping

This hearty casserole brings together the classic trio of corn, beans, and squash—plus a melty cheese topping that ties it all together.

Ingredients:

• 1 tbsp olive oil
• 1 small yellow onion, diced
• 2 cloves garlic, minced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 cup butternut squash, diced into 1/2-inch cubes
• 1 cup corn kernels (fresh or frozen)
• 1 (15 oz) can pinto beans, drained and rinsed
• 1 (4 oz) can diced green chiles
• 1/2 cup vegetable broth
• 1 cup shredded Monterey Jack cheese

Instructions:

1. Preheat oven to 375°F. Heat 1 tbsp olive oil in a large skillet over medium. Add onion and cook for 3 minutes until soft. Stir in garlic, 1 tsp cumin, 1 tsp smoked paprika, 1/2 tsp salt, and 1/4 tsp black pepper; cook 1 minute until fragrant.
2. Add butternut squash and corn, stirring to coat in spices. Pour in vegetable broth, cover, and simmer for 8 minutes until squash is just tender.
3. Fold in pinto beans and green chiles, then transfer mixture to a greased 8×8-inch baking dish. Sprinkle Monterey Jack cheese evenly on top.
4. Bake for 15–18 minutes until cheese is bubbly and lightly browned. Let stand 5 minutes before serving.

The smoky spices and creamy cheese balance the natural sweetness of the squash and corn—making every bite a little different.

Tip: For extra crunch, swap half the cheese with a cotija or queso fresco sprinkle before baking.

Spicy Three Sisters Soup with Chili Peppers

This hearty, smoky soup celebrates the Native American “Three Sisters”—corn, beans, and squash—with a fiery kick from fresh chili peppers.

Ingredients:

• 1 tbsp olive oil
• 1 small yellow onion, diced
• 2 cloves garlic, minced
• 1 jalapeño pepper, seeded and finely chopped
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 4 cups vegetable broth
• 1 cup butternut squash, peeled and cubed
• 1 cup corn kernels (fresh or frozen)
• 1 cup cooked pinto beans, drained
• 1 (14.5 oz) can fire-roasted diced tomatoes
• 1/2 tsp salt
• Fresh cilantro, for garnish

Instructions:

1. Heat 1 tbsp olive oil in a large pot over medium heat. Add onion and cook for 3 minutes until translucent. Stir in garlic, jalapeño, 1 tsp cumin, and 1 tsp smoked paprika; cook for 1 minute until fragrant.
2. Pour in 4 cups vegetable broth and add butternut squash. Bring to a boil, then reduce heat and simmer for 10 minutes.
3. Add corn, pinto beans, fire-roasted tomatoes, and 1/2 tsp salt. Simmer for another 10 minutes until squash is tender.
4. Ladle into bowls and top with cilantro.

The smoky depth from the paprika and fire-roasted tomatoes balances beautifully with the sweetness of the squash—don’t skip the fresh cilantro for a bright finish!

Tip: For extra heat, leave the jalapeño seeds in or add a pinch of cayenne with the spices.

Three Sisters Tacos with Fresh Salsa

These hearty tacos celebrate the Native American “Three Sisters”—corn, beans, and squash—with a bright salsa that brings everything together.

Ingredients:

• 1 cup diced butternut squash (½-inch cubes)
• 1 tbsp olive oil
• 1 tsp ground cumin
• ½ tsp smoked paprika
• ½ tsp salt
• 1 cup cooked black beans, rinsed
• 1 cup fresh or frozen corn kernels
• 8 small corn tortillas
• ½ cup crumbled cotija cheese
• Fresh cilantro leaves, for garnish
• For the salsa: 1 diced avocado, ½ cup diced tomato, ¼ cup minced red onion, 1 tbsp lime juice, ¼ tsp salt

Instructions:

1. Roast the squash: Toss butternut squash with olive oil, cumin, smoked paprika, and ½ tsp salt. Spread on a baking sheet and roast at 400°F for 20 minutes, flipping halfway, until tender.
2. Warm the filling: In a skillet over medium heat, combine black beans and corn. Cook for 5 minutes, stirring occasionally, until heated through.
3. Make the salsa: Gently mix avocado, tomato, red onion, lime juice, and ¼ tsp salt in a bowl.
4. Assemble: Warm tortillas. Layer each with squash, bean-corn mix, salsa, cotija, and cilantro.

The roasted squash adds caramelized sweetness that balances the tangy salsa and salty cheese—a harmony of textures and flavors in every bite.

Tip: For extra-smoky flavor, char the tortillas lightly over a gas burner before filling.

Three Sisters Stuffed Bell Peppers

These hearty stuffed peppers celebrate the Native American “Three Sisters” trio—corn, beans, and squash—for a vibrant, protein-packed meal that’s as nourishing as it is colorful.

Ingredients:

• 4 large bell peppers (any color), tops cut off and seeds removed
• 1 tbsp olive oil
• 1 small yellow onion, diced
• 2 cloves garlic, minced
• 1 cup cooked butternut squash, diced
• 1 cup cooked black beans, drained and rinsed
• 1 cup corn kernels (fresh or frozen)
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp salt
• 1/2 cup shredded Monterey Jack cheese
• 1/4 cup chopped fresh cilantro

Instructions:

1. Preheat oven to 375°F. Place hollowed bell peppers in a baking dish and lightly grease with 1/2 tbsp olive oil.
2. Heat remaining 1/2 tbsp olive oil in a skillet over medium. Sauté onion for 3 minutes until soft, then add garlic and cook 1 minute until fragrant.
3. Stir in butternut squash, black beans, corn, 1 tsp cumin, 1 tsp smoked paprika, and 1/2 tsp salt. Cook for 5 minutes, then remove from heat and fold in cilantro.
4. Divide filling evenly among peppers, top with Monterey Jack cheese, and bake for 25 minutes until peppers are tender and cheese is bubbly.

The sweet squash and smoky spices balance beautifully with the creamy beans and crisp-tender peppers—every bite is a harmony of textures and flavors.

Tip: For extra smokiness, char the peppers over a gas flame or under the broiler for 2 minutes before stuffing.

Three Sisters Buddha Bowl with Quinoa

This vibrant bowl celebrates the Native American “Three Sisters”—corn, beans, and squash—with protein-packed quinoa for a hearty, nourishing meal.

Ingredients:

• 1 cup quinoa, rinsed
• 1 ½ cups water
• 1 small butternut squash, peeled and cubed (about 2 cups)
• 1 tbsp olive oil
• 1 tsp smoked paprika
• ½ tsp salt
• 1 (15 oz) can black beans, drained and rinsed
• 1 cup corn kernels (fresh or frozen)
• 1 avocado, sliced
• ¼ cup chopped cilantro
• 2 tbsp lime juice

Instructions:

1. Cook quinoa: Combine quinoa and water in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork.
2. Roast squash: Preheat oven to 400°F. Toss butternut squash with 1 tbsp olive oil, 1 tsp smoked paprika, and ½ tsp salt. Spread on a baking sheet and roast for 25 minutes, flipping halfway, until tender and caramelized.
3. Warm beans and corn: In a small skillet over medium heat, warm black beans and corn for 3–4 minutes until heated through.
4. Assemble bowls: Divide quinoa among bowls. Top with roasted squash, black beans, corn, avocado slices, and cilantro. Drizzle with 2 tbsp lime juice.

The smoky roasted squash and creamy avocado balance beautifully with the tangy lime—each bite is a harmony of textures and flavors.

Tip: For extra crunch, sprinkle with toasted pumpkin seeds or crushed tortilla chips.

Three Sisters Chili with Ground Turkey

This hearty chili brings together the classic Native American trio—corn, beans, and squash—for a cozy, protein-packed meal that’s as nourishing as it is flavorful.

Ingredients:

• 1 tbsp olive oil
• 1 lb ground turkey
• 1 small yellow onion, diced
• 2 cloves garlic, minced
• 1 medium zucchini, diced
• 1 cup butternut squash, peeled and cubed
• 1 (15 oz) can black beans, drained and rinsed
• 1 (15 oz) can kidney beans, drained and rinsed
• 1 cup corn kernels (fresh or frozen)
• 1 (14.5 oz) can diced tomatoes
• 2 cups low-sodium chicken broth
• 2 tbsp chili powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• Optional toppings: shredded cheese, avocado, cilantro

Instructions:

1. Heat olive oil in a large pot over medium-high. Add ground turkey and cook, breaking it apart, until no pink remains, about 5 minutes.
2. Stir in onion and garlic; sauté until softened, 3 minutes. Add zucchini and butternut squash, cooking for 5 more minutes.
3. Pour in black beans, kidney beans, corn, diced tomatoes, and chicken broth. Stir in chili powder (2 tbsp), cumin (1 tsp), smoked paprika (1 tsp), salt (1/2 tsp), and black pepper (1/4 tsp).
4. Bring to a boil, then reduce heat to low. Simmer uncovered for 20–25 minutes, until squash is tender and flavors meld.

The sweet squash and smoky spices balance beautifully with the lean turkey, making this chili a satisfying twist on tradition. Serve with your favorite toppings for a customizable bowl!

Tip: For extra depth, toast the chili powder and cumin in a dry skillet for 30 seconds before adding.

Three Sisters Fritters with Dipping Sauce

These crispy fritters celebrate the classic Native American trio—corn, beans, and squash—with a golden crunch and a tangy dipping sauce that’ll have everyone reaching for seconds.

Ingredients:

• 1 cup cooked and mashed butternut squash
• 1 cup cooked sweet corn kernels
• 1 cup cooked black beans, rinsed and drained
• 1/2 cup finely diced red onion
• 1/4 cup chopped fresh cilantro
• 1 large egg, beaten
• 1/2 cup cornmeal
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 cup vegetable oil (for frying)
• Dipping Sauce: 1/2 cup plain Greek yogurt, 2 tbsp lime juice, 1 tbsp honey, 1/4 tsp garlic powder, pinch of salt

Instructions:

1. In a large bowl, combine mashed squash, corn, black beans, red onion, cilantro, egg, cornmeal, 1 tsp cumin, 1 tsp smoked paprika, 1/2 tsp salt, and 1/4 tsp black pepper. Mix until evenly combined.
2. Heat 1/4 cup vegetable oil in a skillet over medium heat. Scoop 2-tbsp portions of the mixture into the pan, flattening slightly. Fry for 3–4 minutes per side until deeply golden and crisp. Drain on paper towels.
3. For the sauce, whisk together 1/2 cup yogurt, 2 tbsp lime juice, 1 tbsp honey, 1/4 tsp garlic powder, and a pinch of salt until smooth.

The magic here? The fritters stay tender inside thanks to the squash, while the cornmeal gives them a satisfying crunch—no flour needed!

Tip: For extra zip, add a dash of hot sauce to the yogurt dip.

Three Sisters Risotto with Parmesan

This creamy, comforting risotto celebrates the Native American “Three Sisters” trio—corn, beans, and squash—with a rich Parmesan finish that’ll have everyone scooping seconds.

Ingredients:

• 1 tbsp olive oil
• 1 small yellow onion, finely diced
• 2 cloves garlic, minced
• 1 cup Arborio rice
• 4 cups vegetable broth, warmed
• 1 cup diced butternut squash (½-inch cubes)
• 1 cup fresh or frozen corn kernels
• 1 cup cooked black beans, rinsed
• ½ tsp salt
• ¼ tsp black pepper
• ½ cup grated Parmesan cheese, plus extra for serving
• 2 tbsp chopped fresh parsley

Instructions:

1. Heat olive oil in a large skillet over medium. Add onion and cook for 3 minutes until translucent. Stir in garlic and cook for 30 seconds until fragrant.
2. Add Arborio rice, stirring to coat in oil, and toast for 1 minute. Pour in 1 cup vegetable broth, stirring until mostly absorbed.
3. Add butternut squash and another cup of broth. Simmer, stirring often, for 10 minutes until squash is tender and liquid is absorbed.
4. Stir in corn, black beans, remaining broth, salt, and black pepper. Cook for 8–10 minutes, stirring frequently, until rice is creamy but al dente.
5. Remove from heat. Fold in Parmesan cheese and parsley. Let rest for 2 minutes before serving with extra Parmesan.

The squash melts into the rice for velvety texture, while the corn and beans add pops of sweetness and protein—a modern twist on tradition.

Tip: For extra depth, swap ½ cup broth with dry white wine in step 2.

Three Sisters Enchiladas with Green Sauce

These hearty enchiladas celebrate the Native American “Three Sisters”—corn, beans, and squash—wrapped in a tangy green sauce for a cozy, flavor-packed meal.

Ingredients:

• 1 cup diced butternut squash (1/2-inch cubes)
• 1 cup cooked black beans, drained and rinsed
• 1 cup corn kernels (fresh or frozen)
• 8 corn tortillas
• 2 cups tomatillo salsa (store-bought or homemade)
• 1/2 cup crumbled queso fresco
• 1/4 cup chopped cilantro
• 1 tbsp olive oil
• 1 tsp ground cumin
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions:

1. Preheat oven to 375°F. Toss butternut squash with olive oil, cumin, salt, and black pepper. Roast on a baking sheet for 20 minutes until tender.
2. In a bowl, mix roasted squash, black beans, and corn. Warm tortillas briefly to make them pliable.
3. Spread 1/2 cup tomatillo salsa in a 9×13-inch baking dish. Fill each tortilla with 1/3 cup of the filling, roll tightly, and place seam-side down in the dish.
4. Pour remaining 1 1/2 cups salsa over enchiladas, then sprinkle with queso fresco. Bake for 20 minutes until bubbly.
5. Garnish with cilantro before serving.

The roasted squash adds a caramelized sweetness that balances the bright salsa and creamy cheese—a modern twist on tradition.

Tip: For extra smokiness, char the tortillas lightly over a gas flame before filling.

Three Sisters Stir-Fry with Soy Glaze

This vibrant stir-fry celebrates the classic Native American trio—corn, beans, and squash—with a sticky-sweet soy glaze that ties it all together.

Ingredients:

• 1 tbsp olive oil
• 1 small butternut squash (about 2 cups), peeled and diced into ½-inch cubes
• 1 cup fresh or frozen corn kernels
• 1 cup cooked black beans (or 1 can, drained and rinsed)
• 2 cloves garlic, minced
• 2 tbsp soy sauce
• 1 tbsp maple syrup
• ½ tsp smoked paprika
• ¼ tsp black pepper
• 2 green onions, thinly sliced

Instructions:

1. Heat 1 tbsp olive oil in a large skillet over medium-high. Add butternut squash and cook, stirring occasionally, for 8 minutes until edges are lightly browned.
2. Add corn, black beans, and 2 cloves minced garlic. Stir-fry for 3 minutes until fragrant.
3. Reduce heat to medium. Pour in 2 tbsp soy sauce, 1 tbsp maple syrup, ½ tsp smoked paprika, and ¼ tsp black pepper. Toss to coat and cook for 2 more minutes until the glaze thickens slightly and clings to the vegetables.
4. Remove from heat and sprinkle with green onions.

The magic here? The squash stays tender but never mushy, while the soy-maple glaze caramelizes into a glossy finish that makes every bite irresistible.

Tip: For extra crunch, swap half the corn with diced bell pepper in step 2.

Three Sisters Pizza with Whole Wheat Crust

This hearty pizza celebrates the Native American “Three Sisters” trio—corn, beans, and squash—with a nutty whole wheat crust that’s crisp yet tender.

Ingredients

• For the crust: 1 cup warm water (110°F), 2 tsp honey, 2 ¼ tsp active dry yeast, 2 cups whole wheat flour, 1 cup all-purpose flour, 1 tsp salt, 2 tbsp olive oil
• For the toppings: ½ cup canned black beans (rinsed), ½ cup diced butternut squash (roasted), ½ cup corn kernels (fresh or frozen), ¾ cup shredded mozzarella, ¼ cup crumbled feta, 1 tbsp olive oil, 1 tsp smoked paprika, ½ tsp garlic powder, ½ tsp salt

Instructions

1. Make the dough: Stir honey and yeast into warm water; let sit 5 minutes until foamy. In a bowl, mix whole wheat flour, all-purpose flour, and 1 tsp salt. Add yeast mixture and 2 tbsp olive oil; knead 5 minutes until smooth. Cover and rise 1 hour.
2. Prep toppings: Toss roasted butternut squash, corn, and black beans with 1 tbsp olive oil, 1 tsp smoked paprika, ½ tsp garlic powder, and ½ tsp salt.
3. Assemble: Roll dough into a 12″ circle on a floured surface. Transfer to a parchment-lined sheet; top with mozzarella, veggie mix, and feta.
4. Bake: At 425°F for 18–20 minutes until crust is golden and cheese bubbles.

The squash caramelizes slightly against the smoky paprika, while the whole wheat crust adds earthy depth—no bland bites here!

Tip: For extra crispness, preheat your baking sheet before adding the pizza.

Three Sisters Breakfast Hash with Eggs

This hearty breakfast hash celebrates the Native American “Three Sisters”—corn, beans, and squash—for a savory, protein-packed start to your day.

Ingredients:

• 2 tbsp olive oil
• 1 small butternut squash, peeled and diced (about 2 cups)
• 1 small red onion, diced
• 1 red bell pepper, diced
• 1 cup cooked black beans, drained and rinsed
• 1 cup frozen corn kernels
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 4 large eggs
• 2 tbsp chopped fresh cilantro (optional)

Instructions:

1. Heat olive oil in a large skillet over medium-high. Add butternut squash and cook for 5 minutes, stirring occasionally, until slightly softened.
2. Add red onion and bell pepper. Cook for 3 minutes until vegetables begin to soften.
3. Stir in black beans, corn, cumin, smoked paprika, salt, and black pepper. Cook for 4 minutes, pressing mixture down with a spatula to crisp the edges.
4. Create 4 wells in the hash. Crack an egg into each well. Cover and cook for 5–7 minutes until egg whites are set but yolks are still runny.
5. Garnish with cilantro if using.

The creamy egg yolks mingle with the smoky-sweet hash, while the crispy squash edges add the perfect crunch. Serve straight from the skillet for a rustic brunch centerpiece!

Tip: Swap butternut squash for sweet potato if you prefer a sweeter flavor profile.

Three Sisters Soup with Coconut Milk

This creamy Three Sisters Soup with Coconut Milk is a cozy twist on the Native American classic, blending sweet corn, tender squash, and hearty beans in a silky broth.

• 1 tbsp olive oil
• 1 small yellow onion, diced
• 2 cloves garlic, minced
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 4 cups low-sodium vegetable broth
• 1 (14-oz) can full-fat coconut milk
• 1 1/2 cups diced butternut squash (1/2-inch cubes)
• 1 cup fresh or frozen corn kernels
• 1 (15-oz) can pinto beans, drained and rinsed
• 1/2 tsp salt, plus more to taste
• Fresh cilantro for garnish (optional)

1. Heat olive oil in a large pot over medium heat. Add onion and sauté for 3–4 minutes until translucent. Stir in garlic, cumin, and smoked paprika; cook for 30 seconds until fragrant.
2. Pour in vegetable broth and coconut milk, scraping the bottom of the pot. Add butternut squash and bring to a gentle simmer. Cook uncovered for 12–15 minutes, until squash is fork-tender.
3. Stir in corn, pinto beans, and 1/2 tsp salt. Simmer for 5 minutes to meld flavors. Taste and adjust salt if needed.
4. Ladle into bowls and top with fresh cilantro if desired.

The coconut milk adds a subtle richness that balances the earthy trio of squash, corn, and beans—making every spoonful velvety and satisfying.

Tip: For extra depth, toast the cumin in a dry skillet for 30 seconds before adding it to the pot.

Three Sisters Grain Bowl with Tahini Dressing

This hearty bowl celebrates the Native American trio—corn, beans, and squash—with a creamy tahini dressing that ties everything together.

Ingredients:

• 1 cup cooked quinoa (or farro)
• 1 cup diced butternut squash (½-inch cubes)
• 1 tbsp olive oil
• ½ tsp ground cumin
• ½ tsp smoked paprika
• ½ tsp salt, divided
• 1 cup cooked black beans, rinsed
• ½ cup roasted corn kernels
• 2 tbsp tahini
• 1 tbsp lemon juice
• 1 tbsp maple syrup
• 2 tbsp water
• ¼ cup chopped cilantro (optional)

Instructions:

1. Preheat oven to 400°F. Toss butternut squash with olive oil, cumin, smoked paprika, and ¼ tsp salt. Roast for 20–25 minutes until tender and lightly caramelized.
2. In a small bowl, whisk tahini, lemon juice, maple syrup, water, and remaining ¼ tsp salt until smooth.
3. Divide quinoa between two bowls. Top with roasted squash, black beans, and corn. Drizzle with tahini dressing and sprinkle with cilantro if using.

The contrast of sweet squash, smoky spices, and tangy dressing makes every bite exciting—plus, it’s vegan without trying too hard!

Tip: Short on time? Use pre-cubed squash and canned beans (just drain and rinse well).

Three Sisters Stuffed Acorn Squash

This hearty dish celebrates the Native American “Three Sisters”—corn, beans, and squash—in a cozy, autumnal package that’s as nourishing as it is flavorful.

Ingredients:

• 2 medium acorn squash, halved and seeded
• 1 tbsp olive oil
• 1/2 cup diced yellow onion
• 2 cloves garlic, minced
• 1 cup cooked black beans (or 1 can, drained and rinsed)
• 1 cup corn kernels (fresh or frozen)
• 1/2 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/4 tsp salt
• 1/4 cup crumbled feta or queso fresco (optional)
• 2 tbsp chopped fresh cilantro

Instructions:

1. Preheat oven to 400°F. Brush squash halves with 1/2 tbsp olive oil, place cut-side down on a baking sheet, and roast for 25 minutes until tender.
2. Meanwhile, heat remaining 1/2 tbsp olive oil in a skillet over medium. Sauté onion for 3 minutes until soft, then add garlic and cook 1 minute more.
3. Stir in black beans, corn, cumin, smoked paprika, and salt. Cook for 5 minutes, stirring occasionally, until warmed through.
4. Flip roasted squash cut-side up, divide filling among halves, and sprinkle with cheese (if using). Return to oven for 5 minutes to melt cheese.
5. Garnish with cilantro before serving.

The creamy squash, smoky spices, and bright cilantro make every bite a perfect balance—no heavy cream or butter required!

Tip: For extra crunch, toast pumpkin seeds with a pinch of salt and sprinkle them on top.

Conclusion

With 18 delicious 3 Sisters recipes—from hearty stews to fresh salads—there’s something here for every occasion! We hope these dishes inspire you to celebrate the magic of corn, beans, and squash in your kitchen. Don’t forget to try a few, share your favorites in the comments, and pin this roundup for later. Happy cooking!