Three Sister’s Mizithra [ Native American Greek Fusion]

Jun 07, 2023June 7, 20230 3
Three Sister's Mizithra [ Native American Greek Fusion] Recipe with Navy Beans
in Entree

Prep

15 min

Cook

50 min

Ready In

65 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 small spaghetti squash ( about 4 pounds )
2 cups cooked navy beans or 2 cups other small white beans
1 cup cooked corn
1 red bell pepper , finely chopped
2 tablespoons vegetable margarine or 2 tablespoons butter
2 tablespoons olive oil
1/2 cup grated mizithra cheese ( to make vegan ) or 1/2 cup soy cheese ( to make vegan )
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh basil leaves

Nutrision Information

Servings Per Recipe
4
Calories
329
Sugar
6g
Fat
12g
Three Sister's Mizithra is a Native American and Greek fusion dish that features spaghetti squash, navy beans, corn, and red bell pepper. It's inspired by the Three Sisters' agricultural tradition, which involves planting corn, beans and squash together. This dish emphasizes the importance of plant-based foods in a balanced diet while creating a delicious and flavorful entree. It's a great option for vegans, vegetarians, and anyone seeking a healthy and tasty meal.

Instructions

1.Preheat oven to 375°F.
2.Cut the squash in half lengthwise and remove the seeds.
3.Place the squash, cut side down, in a baking dish and roast for about 45 minutes, or until the flesh is tender.
4.In a large bowl, combine the navy beans, corn, and red bell pepper.
5.Add the margarine or butter and olive oil to a skillet on medium heat, and heat until the butter or margarine is melted.
6.Add the navy bean mixture to the skillet and cook for about 5 minutes.
7.Remove the squash from the oven and scrape the flesh with a fork to create spaghetti-like strands.
8.Add the navy bean mixture to the spaghetti squash and top with grated mizithra or soy cheese, parsley, and basil. Serve warm.

PROS

This entree is a great way to incorporate healthy legumes and vegetables into your diet.

The squash provides a low-carb alternative to traditional pasta.

It’s a vegan and gluten-free dish that’s both delicious and nutritious.

CONS

The dish requires some preparation and cooking time.

Not everyone enjoys the taste and texture of spaghetti squash.

It may not be a familiar or culturally significant dish for some.

HEALTH & BENEFITS

Three Sister’s Mizithra is an excellent source of protein, fiber, and other nutrients that support heart health and digestion.
The navy beans and corn provide complex carbohydrates, which fuel the body with energy.
The dish is low in fat, sugar, and calories making it a great option for weight management.

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