Tasty Thursday: Three Sisters Tacos

According to Native American legend, corn, beans, and squash are three inseparable sisters who only grow and thrive together. Native American farms had a tradition of interplanting corn, beans and squash in the same mounds. It's a sophisticated, sustainable system that provided long-term soil fertility and a healthy diet for generations. 

So, today I will share one of my favorite recipes that incorporate the three sisters. It's a spicy vegetarian taco mix that you can play around with and make it your own. My sister absolutely loves it when I make this dish and requests it quite often. The recipe I found at Hannford suggests serving the taco mix with hard shell tacos, but I usually have it over a bead of greens or wrapped in a flour tortilla. 

 Hannaford's serving suggestion

Hannaford's serving suggestion

What you'll need: 

  • 1 tablespoon Olive oil
  • 2-3 cups diced butternut squash or sweet potato 
  • 1 small onion, diced 
  • 4 each Cloves garlic, minced
  • 1 Jalapeno pepper, minced
  • 1 tablespoon cumin
  • 1 teaspoon chili powder
  • 1/2 teaspoon salt
  • 2 cups pinto bean or black beans (drained and rinsed)
  • 1 cup corn
  • Juice from 1/2 lime
  • 1/2 cup cilantro ***
  • Taco shells or tortilla wraps (optional)


  1. Preheat oven to 400 degrees. Combine squash (or sweet potato), onion, and garlic in a baking dish and sprinkle with the spices and salt. Toss with olive oil.
  2. Roast for 15 minutes or until vegetables are tender.
  3. Add beans, corn, lime juice and cilantro and return to oven for 5-7 minutes or until hot. Spoon into taco shells and serve.

***During the colder months, I buy a cilantro paste instead of fresh cilantro because it lasts longer. I found this tube for about $3.50 at my local Hannford

I hope you enjoy! I think it will surprise you how delicious the squash or sweet potato is in combination with the beans, corn, cilantro and spices!

Be well, 

Lauren R.