A scrumptious Indigenous vegetable dish full of essential amino acids.
Prep time: 10 minutes
Cook time: 15 minutes
2 cans corn
2 cans beans
1 small onion, chopped
1 bell pepper, chopped
1 zucchini or squash
3-4 cloves garlic, minced
2 Tbsp. cooking oil
1 tsp. fine salt
Freshly ground black pepper (to taste)
- Chop onion, garlic, zucchini, and bell pepper. Set aside until needed.
- Open the cans of corn and beans and drain the liquid before setting aside.
- In a large pot, on a medium low heat, sauté garlic in the cooking oil until fragrant but not burned – approximately 1 minute.
- Add the onions and a pinch of salt. Cook until soft and slightly see-through – about 3 minutes.
- Add corn and cannellini beans lightly sauté for 2-4 minutes. If you’d like the beans to be extra creamy, add an additional 3 to 4 minutes.
- Add zucchini to the pot and sauté until the zucchini starts to soften – 2 to 3 minutes.
- Add chopped bell pepper and sauté and mix until heated through – about 5 minutes.
- Season with salt and pepper to taste. Enjoy!
- Add extra garlic, chili powder, red pepper flakes, etc., to add more zing to your dish!
- Pair with fresh tomatoes for the ultimate summer dish.
- Try it warm or cold! You can also dress it up with your favorite light salad dressing, like Honey Miso, Italian, or any other fresh dressing.
Learn about the Indigenous agricultural tradition of the “Three Sisters:”
Succotash is an Indigenous dish made with the “Three Sisters:” corn, beans, and squash. Indigenous peoples in what is today called The United States have been growing these three plants together for over six hundred years. The way the plants grow complement one another structurally and ecologically, and the fruits of those plants contain practically all the nutrients that humans need to survive – such as protein, carbohydrates, amino acids, and other vitamins. Many peoples, especially members of the Haudenosaunee (or Iroquois) Confederacy, have Creation myths that fully integrate the “Three Sisters” into their culture, history, and modern way of life.
Learn more at: https://www.oneidaindiannation.com/