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3 Sisters Wrap

Gladys Nyoth

Corn, squash and beans come together beautifully in this light yet hearty, healthy wrap.

The 3 Sisters Wrap


  • Filling:

  • 1 1/2 cups dried black beans

  • Onion powder

  • Garlic powder

  • 2 to 3 bay leaves

  • Black pepper

  • Salt

  • 1 small butternut squash

  • White pepper

  • Paprika

  • Cayenne powder

  • Olive oil

  • 3 to 4 sprigs rosemary or thyme

  • 3 white corn cobs

  • 3 to 4 large romaine lettuce leaves

  • Cumin powder

  • Fresh lemon juice

  • Vinaigrette:

  • 1 cup Dijon mustard with mustard seeds

  • 2 tablespoons apple cider vinegar

  • A few drops natural liquid smoke

  • Salt and pepper


  1. Preheat oven to 350 degrees.

  2. Place the beans in a slow cooker and cover with water. Bring the water to a boil, then once the water starts boiling let the beans rest for 30 minutes. After 30 minutes, season the beans with onion powder, garlic powder, bay leaves, black pepper and salt. Stir gently, then cook beans for 2 1/2 to 3 hours.

  3. Peel butternut squash and cut it in a medium dice. Place pieces on a baking sheet. Sprinkle with white pepper, paprika, cayenne pepper, salt, and drizzle with olive oil. Top with fresh herbs. Bake for 30 minutes or until pieces are tender. Turn oven to broil and cook for another 5 to 8 minutes to get a nice crispy finish. Let cool, then transfer to a large mixing bowl.

  4. Prepare your grill or grill pan. Remove husks from corn and all the silk around the corn. Sprinkle corn with salt and pepper, and massage with olive oil. Grill corn until golden brown. Set aside and let cool.

  5. Prepare vinaigrette. In a small bowl, add mustard, vinegar, salt, pepper and liquid smoke. Mix well.

  6. Take apart the romaine lettuce and clean the leaves. Lay lettuce leaves out and sprinkle with a tiny bit of cumin powder and olive oil.

  7. Once corn has cooled, use a knife to remove kernels and add them to the bowl with the butternut squash. Add black beans to bowl, as well as a little lemon juice, and stir to combine.

  8. Fill each lettuce leaf with 2 tablespoons of filling, and sprinkle with the vinaigrette.

The 3 Sisters Wrap




Daily food & travel inspiration in your inbox

Daily food & travel inspiration in your inbox


- Corn, squash, beans, a perfect combination that was mastered a long time ago by our Native Americans. Wanna find out more about it? I'm going to show you. Alright tribe, so we about to start with our black beans. You wanna make sure that in our slow cooker, we put our black beans, cover them with water, bring the water to boil and eventually let the bean seeds for 30 minutes. First we're going to do our onion powder. There we go. Then some garlic powder. Next, we goin' to add some bay leaves. You can do from two to three leaves, but take them after. Don't be gross. Take the leaves out when everything is done. And of course our black pepper and salt. So, little bit of both. Mix all of that together. Make sure 'dat you're really delicate with mixing because we don't wanna smash and destroy our beans. So always with grace. And 'den we going to cook our beans between two and a half hours to three hours. Next step, our butternut squash. So boom! Look how perfect they look. Yeah, you going to spread them throughout the baking sheet. So now we going to add some white pepper. And then paprika. Then cayenne pepper. Alright! It's gonna get a little spicy. Salt and pe-pah! Well actually we already did the pepper, so just salt. And we going to also sprinkle in a bit of some olive oil. We're going to add some herbs. So it's up to you to see what you want. I like rosemary, thyme, you can do oregano. You can go with cilantro. Hey, you do you! Alright! You good to go now! The squash are ready. See how beautiful and vibrant this orange is. Next step, the corn. So, I like white corn because it's, it's sweet, and that's how life should be. So we going to add salt. A little bit of some pepper. And 'den because the corn is a little cylindrical, we going to massage it. Get a little sensual with the corn. So we going to place our corn. Alright, so while our corn is being grilled we going to do our vinaigrette. Really easy. We going to use a Dijon mustard with preferably mustard seeds. We going to add some vin-e-gah, some apple cider vinegar. Few drops of liquid smoke. Add some olive oil. Salt. Yeah, pepper! Okay. And there you have this. So once your salad is nice and clean what we going to do is we going to and a little bit of some cumin. So a little bit, not too much, 'cause cumin is pretty strong in flavor. Add a little tiny bit of olive oil again, little bit. And then you have your wrap all prepped for the final placement of all ingredients together. It's time to take the corn apart. So we going to cut our corn. Always a song with Gladys, always a song with Gladys, look. And then we get all this in the bowl with our Bench Scraper. Looks like I'm, boom! Look how beautiful that is. So we going to add the beans. It's like a carnival in 'dis boat! And just to, um, wake a little bit of the beans, we just going to add a little bit of some lemon. Just on top of the beans. Alright, so we have all our ingredients together. We're going to mix that really well. But again, be careful to not smash your vegetables. And 'den we going to fill our wrap. There we go. And then it's also perfect to have different sizes for our different kind of eaters. Now it's time to add our vinaigrette. And guess what? You done. You get yourself the Three Sisters Wrap. It's the perfect combo between a Californian dish and also once again the tribal layers of our beautiful land. Bon Appetit!