Chef Sandra J.'s Note:
A hearty and nutritious vegetarian casserole that feeds a crowd. I've also made it non-vegetarian by adding a pound of ground beef with the onions and garlic. I plan on trying it with chicken breast as well. Adapted from Cook it Light Pasta, Rice, and Beans by Jeanne Jones (1994).
My Private Note
Units: US | Metric
- 1 1/2 teaspoons cumin seeds
- 2 tablespoons olive oil
- 2 large onions, finely chopped
- 2 garlic cloves, minced
- 2 carrots, scraped and chopped
- 1 jalapeno pepper, seeded and finely chopped
- 1 (28 ounce) can tomatoes, undrained
- 1 1/2 cups frozen corn
- 3 medium zucchini, diced
- 8 ounces penne, cooked al dente
- 1 (16 ounce) can red kidney beans, rinsed and drained
- 4 ounces sharp cheddar cheese, shredded
- 1In a large non-stick skillet heat cumin seeds over low heat until aromatic.
- 2Add olive oil, onion, and garlic and saute until the onion is soft and translucent.
- 3Add the carrots, jalapeno, and tomatoes with juice and heat to boiling.
- 4Reduce heat and simmer uncovered for 15 minutes.
- 5Add the corn and zucchini and simmer 5 more minutes.
- 6Add the cooked pasta and the beans and mix well.
- 7At this point you can put the mixture into a 4 quart casserole, add cheese on top, and put in a 350 degree oven for about 5 minutes until the cheese melts. We usually just sprinkle cheese on top while it's still in the skillet. No sense in dirtying another dish :).
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Nutritional Facts for Three Sisters Casserole
Serving Size: 1 (241 g)
Servings Per Recipe: 12
- Amount Per Serving
- % Daily Value
- Calories 228.0
- Calories from Fat 58
- Total Fat 6.4 g
- Saturated Fat 2.4 g
- Cholesterol 9.9 mg
- Sodium 77.2 mg
- Total Carbohydrate 36.0 g
- Dietary Fiber 7.4 g
- Sugars 4.3 g
- Protein 9.2 g