Three Sisters Heritage Bowls

The “three sisters” of corn, bean, and squash make up the perfect food trio of Native American heritage. Why are they the “three sisters”? These three foods are perfectly symbiotic, both in agriculture and nutrition.

To many tribal nations, the three sisters were inseparable spirits, supporting each other and working together.

Three Sisters History

According to USDA’s National Agricultural Library and the Carnegie Museum of Natural History, women planted corn in a mound of dirt, and when the corn began to grow, they planted beans in evenly spaced mound. The beans would provide nitrogen for the soil, and the corn would provide support for the beanstalks to grow. Then between the corn and bean plants they would plant low-growing squash, which would cover the soil and help it retain moisture – and also prevent weed growth.

But the symbiosis of the three sisters didn’t end with planting. According to the Oneida Nation, the complementary amino acids of the three foods form a complete protein.

Three Sisters Heritage Bowls

To enjoy corn, beans, and squash together, we made these simple Three Sisters Heritage Bowls. In fact, they are so simple they don’t even really need a recipe.

For the base, we started with quinoa. (Hint: We used on Melissa’s cooked quinoa chub to make it simpler.) Next we topped it with cooked corn, cubes of roasted butternut squash, and pinto beans. (You can cook the beans from scratch, or use canned drained beans.)

Next, we garnished it with a little bit of mixed greens (and edible flower pieces).

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Last, we topped it off with a tasty tahini-based dressing: Blend together 1/4 cup tahini, juice of one lemon, 1 T. brown sugar, 1 T. tamari or soy sauce, 1 clove of garlic, and salt and pepper to taste. However, you can use your favorite tangy dressing (anything lemony, herb-y, or even creamy if you prefer).

Serve warm or at room temperature.