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4.56 from 18 votes

Three sisters squash fritters

Three sisters squash fritters with beans and corn are a delicious vegetarian and gluten free recipe.
Prep Time30 minutes
Cook Time10 minutes
Total Time40 minutes
Course: Veggie cake recipes
Cuisine: American
Servings: 12 fritters
Calories: 116kcal
Author: Cheryl Bennett

Ingredients

  • 1/2 acorn squash seeds removed *See note
  • 1/2 cup corn fresh, frozen or canned // 120ml
  • 1 small onion diced
  • 2 cloves garlic minced
  • 1 tbsp. oil
  • 1 egg
  • 1 1/2 cups cooked beans dried or canned, drained // 360ml
  • 1 cup cornmeal // 185 grams
  • salt and pepper to taste

Instructions

  • Preheat oven to 350°F // 180°C.
  • Cut acorn squash in half and remove seeds. Drizzle cut side with 1 teaspoon oil, season with salt and pepper. Roast for 25 - 30 minutes, cut side down, until soft. Set aside to cool. When cool enough to handle, use a large spoon to scrape flesh from squash skin.
  • In a medium sauté pan, heat remaining oil over medium heat. Add onions and sauté for 5 - 6 minutes. Then add garlic and cook for another 2 minutes. Finally, add corn, cook for an additional minute. Remove from heat and set aside.
  • In a medium mixing bowl, mash cooked beans with a potato masher, then add sautéed vegetables and squash.
  • Whisk egg (or use chia/flax egg) and add to bean and squash mixture. Season with salt and pepper. Add cornmeal and use clean hands to combine mixture, mixing until uniform. (Mixture should be fairly thick. If it is not, cover and refrigerate for 30 minutes)
  • Use a 2 ounce scoop or 1/4 cup measure to portion out squash fritters.
  • To cook on the stovetop, heat a heavy pan, like cast iron or a heavy frying pan, over medium/medium-high heat and add enough oil to cover to bottom of the pan. To cook in an air-fryer - heat to 350°F.
  • Pan fry: Carefully place squash fritters into oil and cook for 4 minutes per side, or until golden brown and crispy. Drain on paper towels to remove excess oil. For air fryer: cook for 10 - 12 minutes, flipping halfway through. *See notes
  • Repeat until you have used up all of the mixture. Let cool slightly before eating. Store in an air-tight container for up to 5 days.

Notes

Half of a 1 1/2 lb. acorn squash should yield approximately one cup of flesh. If your squash is on the smaller side, cook both halves of the squash.
*Corn will pop if it comes in contact with a hot pan for a few minutes. Please be mindful when cooking.
All air fryers cook differently. You may need more than 10 - 12 minutes, or less. It will depend on the brand and size of the air fryer that you own.

Nutrition

Serving: 1g | Calories: 116kcal | Carbohydrates: 22g | Protein: 4g | Fat: 2g | Polyunsaturated Fat: 2g | Cholesterol: 16mg | Sodium: 147mg | Fiber: 3g | Sugar: 3g