3 Sisters Black Bean & QuinoaSupper- Heart Healthy

Kathie Carr


The Iroquois Indians cultivated and used the 3 Sisters (corn, squash, and beans) as a main stay of their diet. They are featured in this healthy, spicy, vegearian dish.

This is also another Heart Healthy recipe using quinoa. Its a tasty vegetarian supper dish that will satisfy even the most committed carnivore. :)

Recipe adapted from a newspaper story on quinoa.

pinch tips: How to Cook an Over Easy Egg




15 Min


25 Min


1 tsp
olive oil
1 medium
onion, chopped
3 clove
garlic, minced
3/4 c
quinoa, uncooked
1 1/2 c
vegetable broth
1 tsp
ground cumin
1/4 tsp
cayenne pepper
sea salt and freshly ground black pepper to taste
1 c
frozen corn
1 small
zucchini, sliced into thin coins
2 can(s)
(15 ounces each) black beans, drained and rinsed
1/2 c
chopped fresh cilantro

Directions Step-By-Step

Heat olive oil in a Dutch oven. Saute onion and garlic until onion is tender. Stir in quinoa, broth, and seasonings.

Bring mixture to a boil, reduce heat to simmer and cover dish. Simmer for about 20 minutes. Add corn, zucchini, and beans and cook for about 10 minutes more. Stir in cilantro and serve hot.

About this Recipe

Course/Dish: Other Main Dishes
Dietary Needs: Vegetarian
Other Tag: Healthy