Indulge in the Perfect Harmony Three Sisters Grain Bowl bursting with Corn, Beans & Squash!
Harvest Delight A Wholesome Grain Bowl With Corn, Beans & Squash
Three Sisters’ Veggie Bowl: A Harvest of Flavor and Connection
Image by Laura Murray, October 7, 2023
Welcome, fashionistas and foodies, to the delicious world of Crystal Wahpepah’s Kitchen! Prepare your taste buds for a culinary journey through Native American cuisine that not only satisfies your hunger but also educates you about the history and traditions of Indigenous communities. The incredible fusion of flavors and the mission of Indigenous food sovereignty make Wahpepah’s Kitchen an extraordinary dining experience.
Now, let’s dig into the heart of Wahpepah’s menu, the Three Sisters’ Veggie Bowl. Just as this dish nourishes your body, it nurtures your connection to the land and the ancestral stories that inspire it. Legend has it that corn, beans, and squash are not just ingredients but a tight-knit trio, lifting each other up and sustaining the community. In homage to this fascinating tale, Wahpepah masterfully crafts her signature veggie bowl.
This flavorful bowl features a vibrant medley of seasonal ingredients, allowing you to customize and play with flavors to your heart’s content. Swap out strawberries for blueberries or pomegranate seeds, choose your favorite nuts for that added crunch, and experiment with various greens to create your own unique twist. Remember, the three sisters—corn, beans, and squash—are non-negotiable. They are the stars that anchor this culinary creation.
Recipe: Three Sisters’ Veggie Bowl
Serves 4 | From Wahpepah’s Kitchen in Oakland, California
Ingredients
For the dressing: – ¼ cup (60 ml) agave – ¼ cup (60 ml) olive oil – ¼ cup (60 ml) apple cider vinegar – Salt and freshly ground black pepper
For the bowl: – 1 cup (115 g) diced winter squash, such as pumpkin, spaghetti, or butternut – 3 tablespoons olive oil – Salt and freshly ground black pepper – 1 cup (20 to 30 g) fresh spinach – 1 cup (200 g) cooked quinoa, warm – ½ cup cooked (175 g) white beans – 1 cup (145 g) cooked yellow corn kernels – 1 cup (165 g) diced strawberries (or another seasonal fruit) – ⅔ cup (85 g) diced purple onion – ⅔ cup (75 g) shredded carrots – ⅔ cup (80 g) chopped nuts, such as walnuts or pecans – Edible flowers (optional)
Directions
1. The Dressing
- In a bowl, combine all dressing ingredients and mix well. If making ahead, store in an airtight container in the fridge for up to 4 days.
2. Assemble the Bowls
- Preheat the oven to 350°F (175°C).
- Toss the diced squash with 1 tablespoon of olive oil, salt, and pepper. Place on a baking sheet, cut sides down, and roast for 10 to 15 minutes, until lightly browned.
- In a pan over medium-low heat, add the remaining 2 tablespoons of olive oil. Add the spinach and sauté until it wilts, around 3 to 5 minutes. Season with salt and set aside.
- Now, the moment you’ve been waiting for—assemble your veggie bowl masterpiece! Mix the dressing once again, pour it into individual ramekins or small bowls, and place them alongside your stunning creation.
- Start with a centerpiece of warm, cooked quinoa. Surround it with portions of roasted squash, white beans, corn, juicy strawberries, fragrant onions, vibrant carrots, and your choice of chopped nuts. Don’t forget to add a touch of edible flowers for that final flourish.
Pro Tip: Looking to boost your protein intake? Pair this delightful veggie bowl with lean proteins like chicken, fish, or chickpeas. Your taste buds and muscles will thank you!
Excerpted from EATER: 100 Essential Restaurant Recipes by Hillary Dixler Canavan. Text and illustrations copyright © Vox Media, LLC. Text by Hillary Dixler Canavan and illustrations by Alice Oehr. Photography copyright © 2023 by Laura Murray. Published by Abrams.
Join the Veggie Bowl Adventure!
Often, a simple bowl of vegetables can unlock a world of flavor, culture, and connection. So, fashionistas, don your aprons and embark on your veggie bowl adventure. Share your creative twists, favorite combinations, and stories behind your culinary experiments in the comments below. We can’t wait to hear about the fabulous creations you come up with!
Do you have any other fashion-forward recipes or beauty tips you’d like to see here? Let us know, and we’ll bring them to life in our future articles. Stay fabulous and stay tuned to VoiceAngel for more exciting content that combines the best of fashion, beauty, and culinary delights.
