The Three Sisters
Corn, beans, and squash. The universe loves a trio. A name like the three sisters describes a deeper unity, though, something foundationally symbiotic. Not all siblings get along, but if they do, the flow is unmatched.
The three sisters is the name of an Indigenous American growing practice, a form of companion planting which unites corn, beans, and squash in a stable, mutually beneficial system. It’s one of the oldest and strongest examples of sustainable permaculture.
The corn stalk provides a trellis to support the beans as they climb. Beans improve the soil by fixing nitrogen (produced in their root nodules by symbiotic bacteria). The roots also physically stabilize the corn stalks. Squash vines and leaves provide ground cover, suppressing weeds, minimizing erosion, and maintaining soil hydration.
If they grow together, they go together. Corn, beans, and squash also create a nutritionally comprehensive diet. Eaten together, the three sisters provide all nine essential amino acids. Beyond this complete protein framework, there’s tons of vitamins and fiber.
How do we prepare corn, beans, and squash?
Succotash. Synonymous with the three sisters themselves. Interpretations range from salad to stir-fry (though my favorite description is a brothless stew). If you use summer squash and canned beans, it’s a one pan fire. Don’t be afraid to add texture and pops of flavor like toasted nuts and seeds, or even pickled vegetables and cheeses. You could even add cooked grains or crunchy greens. Tune in on Friday for our recipe.
Soups and stews. This is a great opportunity to rearrange the relationship between the broth and the texture. How about a squash puree with beans and corn? What about a corn puree with beans and squash?
Deconstructed. The three sisters don’t have to be a one-pot dish. Arrange them across the plate or throughout the meal. Start with bean dip and tortilla chips. For the main, serve a bavette steak with roasted squash and salsa macha. Finish with sweet corn panna cotta for dessert.
We’re glad you’re cooking with us.
Cheers,
Sten and Mac
Chef Snacks
Cooking Tip
Quick soak dried beans in hot water. In a perfect world, we’d always have the foresight to soak dried beans the night before. We don’t live in that world. If you need to cook dried beans the same day, measure four times more water than beans, and bring the water to boil. Add the beans and cover. Small beans will be ready to cook in an hour. Larger beans may take two. The longer the soak the better. Always drain the soaking water and cook with fresh water.
Restaurant Spotlight
Owamni. One of the best restaurants in Minneapolis, created by Sean Sherman, aka The Sioux Chef. He specializes in showcasing decolonized North American Indigenous foods, so the three sisters feature prominently throughout the menu. I recently went for the first time and had an outstanding meal. Chef Sherman also founded the Indigenous Food Lab and the nonprofit North American Traditional Indigenous Food Systems (NĀTIFS).
Around the Sound
Native Grown and Gathered Food Expo. October 1-3. Seattle. Celebrate Indigenous foods, knowledge, and community. Don’t miss the Ancestral Table + Slow Food Feast at the Seattle Culinary Academy - a one-night only dinner by acclaimed Native chefs. Learn more and grab your tickets here.
