Let’s give Thorold something delicious to taco about.
Try this new twist on tacos using a recipe we retrieved from the Canada Food Guide. When your taste buds are tempting you to try this recipe, you can pick up the ingredients at Thorold Foodland or Big Red Market and buy local.
For generations, a number of Indigenous people have grown the Three Sisters – squash, corn and beans – together. Each helps nurture the other as they grow. They also work together in this delicious spin on vegetarian tacos; nutritious and delicious.
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:
Preheat the oven to 350°F (175°C). Peel squash, slice in half and scoop out seeds. Chop squash into 1×3-inch sticks and place in a medium bowl.
Drizzle 2 tsp (10 ml) of olive oil over squash and season with chili powder and dried oregano. Toss to coat then transfer onto parchment paper-lined baking sheet, arranging squash in an even layer. Roast for 20 minutes or until nicely browned and tender inside. Remove from heat and set aside to cool.
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 or until brown on both sides, turning once. In the skillet, mash garlic cloves with a fork.
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.
Mash bean mixture to the texture of a thick, chunky paste with a potato masher or a fork. Cook beans for two more minutes, stirring constantly. Remove from heat, add lime juice and stir to combine.
In a skillet over medium-high heat, warm tortillas. Transfer them into 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.
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 instead of canned beans, make sure to soak and cook them before adding them to the pan.
Find more recipes on Canada’s food guide kitchen: food-guide.canada.ca