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Revamp Taco Tuesday with this delicious recipe

Looking for your next Taco Tuesday recipe? Try these easy-to-make, delicious, and nutritious Three Sisters Tacos. Combining squash, corn and beans creates a perfect balance of flavour and nutrients.
Village Life
sweet-potato-taco

For generations, several Indigenous peoples have grown the Three Sisters—squash, corn, and beans—together, each nurturing the others as they grow.

This harmonious trio not only sustains the land but also comes together beautifully in a delicious spin on vegetarian tacos. The flavours of squash, corn, and beans blend perfectly, creating a dish that's both nutritious and satisfying.

If you're looking for a new take on Taco Tuesday, this recipe is a fantastic choice to try.

Three Sisters Tacos

Preparation time: 20 minutes
Cooking time: 45 minutes
Serves: 6

Ingredients:

Squash:

  • 1 medium butternut squash (about 2¼ lb or 1 kg)
  • 2 tsp (10 ml) olive oil
  • 1 tsp (5 ml) chili powder
  • 1 tsp (5 ml) dried oregano

Refried beans:

  • 15 ml (1 tbsp) olive oil
  • 2 garlic cloves, peeled
  • 1½ 19oz (540 ml) cans no salt added black beans, drained and rinsed
  • 1 tsp (5 ml) ground cumin
  • 1 tsp (5 ml) chili powder
  • 2 cups (500 ml) water
  • 2 tbsp (30 ml) lime juice (about 1 lime)

Tacos:

  • 12 small whole-grain corn tortillas
  • ½ cup (125 ml) light feta cheese or queso fresco

Directions:

  1. Preheat the oven to 350°F (175°C). Peel the squash, slice it in half, and scoop out the seeds. Chop the squash into 1x3-inch sticks and place them in a medium bowl.
  2. Drizzle 2 tsp (10 ml) of olive oil over the squash and season with chili powder and dried oregano. Toss to coat, then transfer to a parchment-paper-lined baking sheet, arranging the squash in an even layer. Roast for 20 minutes or until nicely browned and tender inside. Remove from heat and set aside to cool.
  3. In a high-sided skillet, heat 1 tbsp (15 ml) of olive oil over medium-high heat. Add the garlic cloves and cook for 4 to 5 minutes, turning once, until brown on both sides. In the skillet, mash the garlic cloves with a fork.
  4. Stir in black beans, ground cumin and chili powder and add 2 cups (500 ml) of water. Reduce to a simmer and cook for 10 minutes, stirring occasionally.
  5. Mash the bean mixture with a potato masher or a fork to the texture of a thick, chunky paste. Cook the beans for two more minutes, stirring constantly. Remove from heat, add lime juice, and stir to combine.
  6. Warm tortillas in a skillet over medium-high heat. Transfer them to a clean kitchen towel to keep them warm. Spread a spoonful of the beans, two or three chunks of squash, and crumbled cheese. Season with salt to taste.

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Tips:

  • These tacos are a great way to encourage your kids to try butternut squash. Adjust the amount of chili powder to please their taste buds.
  • Set up an assembly line of toppings. Here are some ideas: salsa, lower-fat plain Greek yogurt, avocado, lettuce, cilantro, coriander and lime.
  • You can substitute frozen cubed butternut squash for fresh.
  • If you use dried beans instead of canned beans, soak and cook them before adding them to the pan.