Acorn Squash with Corn, Wild Rice and Beans (Vegan, Gluten-Free)

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Adapted from the New York Times recipe for
“Three Sisters Squash”. The Three Sisters refer to beans, corn, and squash, which are all staples of Native American cuisine…and also combine beautifully in this vegan dish.

INGREDIENTS

Serves 2

Squash:

  • 2 acorn squash
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • salt and pepper, to taste

Rice

  • 1 cup wild rice
  • ½ yellow onion
  • 1 teaspoon vegetable stock (optional)

Bean mix

  • 1 cup red onion, diced
  • 2 cups cooked black beans
  • 1 cups corn kernels
  • 1 large head broccoli, diced

DIRECTIONS

  1. Heat oven to 400 degrees; combine 1 clove garlic and olive oil; set aside.
  2. Cut squash in half (from top to bottom) and scoop out seeds. Brush the inside of each squash with the garlic olive oil. Place squash inside-up on a baking sheet and roast for 35 minutes.
  3. Prepare the rice
  • Sautee yellow onion for 2 minutes
  • Add rice and water
  • Add vegetable stock
  • Prepare rice as directed
  1. Prepare the bean mix
  • Heat olive oil in a medium skillet
  • Sautee red onion for 2 minutes
  • Add corn, beans, broccoli and rice
  • Cover and cook until broccoli turns bright green and corn is bright yellow
  1. Remove squash from oven; dice. Toss squash with salt and pepper.
    *Whether or not you leave the peel is personal preference, but it is edible and holds the most nutrients!
  1. Layer squash and corn/bean/rice mix on either a large plate or in a large bowl and serve.

 

Primary Nutritional Benefits

Winter squash:

  • Starch (complex carbohydrate)
  • Antioxidants for healthy skin
  • Carotenoids (which become vitamin A) for healthy vision, skin and teeth

Rice and beans:

  • Protein
  • Starch (complex carbohydrates)
  • Fiber for digestion and heart health

Broccoli:

  • Phytonutrients (found only in plants) for a natural body detox
  • Vitamins K, A, and D, which work together to counteract Vitamin D deficiency. Vitamin K ensures our blood clots.
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