Key Takeaways:

Nancy's recipe submission to the GetSetUp Cookbook Project uses Three Sisters crops, based on the Native American farming technique in which corn, squash, and beans are planted together so each plant can support and nourish the others.

Cooking time  

45 minutes




1 cup uncooked wild rice 

1 15-ounce can black beans, rinsed or 1 cup dried beans, cooked

1 cup corn (fresh or frozen)

1/2 medium butternut squash, peeled and cubed

1/2 yellow onion, diced

1 red bell pepper, diced

2-3 cloves garlic, minced

1/2 teaspoon dried rosemary

1/2 teaspoon dried thyme

2 tablespoons avocado oil 

2 teaspoons balsamic vinegar

4 ounces white mushrooms, diced (optional)

Salt and pepper, to taste


1. Preheat oven to 425 degrees F (220 degrees C.)

2. Start cooking the wild rice according to the package directions using your preference of water, vegetable, or chicken broth. (I like the Lundberg Wild Blend.)

3. While the rice is cooking, toss the cubed squash with 1 tablespoon of avocado oil, balsamic vinegar, salt, and pepper. 

4. Spread on a baking sheet and put in the preheated oven. Roast for 20-30 minutes until squash is tender when pierced with a fork.

5. If using fresh corn, slice the corn off the cobs and stir into the roasting squash after about 10 minutes.

6. Saute the onion and garlic in the remaining tablespoon of oil in a large Dutch oven for a few minutes, stirring until soft. Stir in the red pepper and herbs. If using frozen corn, stir that in, as well. 

7. Gently fold in the beans and squash.

8. Plate the wild rice, top with the bean, squash, and corn mixture, and garnish with fresh parsley.

Nov 30, 2022
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