3 Sisters Wrap

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