Three sisters squash fritters
Three sisters squash fritters with beans and corn are a delicious vegetarian and gluten free recipe.
Servings: 12 fritters
Calories: 116kcal
Ingredients
- ½ acorn squash seeds removed *See note
- ½ cup corn fresh, frozen or canned // 120ml
- 1 small onion finely diced
- 2 cloves garlic minced
- 1 tablespoon oil
- 1 egg
- 1 ½ cups cooked beans dried or canned, drained // 360ml
- 1 cup cornmeal 185g
- 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 (corn may pop in hot pan, be mindful and stand back). 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 ¼ cup measure to portion out squash fritters.
- 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 (Amount of oil will depend on size of pan).Carefully place squash fritters into oil (placing them AWAY from your body, not toward you, in case the oil splashes) and cook for 4 minutes per side, or until golden brown and crispy. Drain on paper towels to remove excess oil. *See notes for air fryer instructions.
- 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
- To make in an air-fryer: Heat air-fryer to 350°F. Cook for 10 - 12 minutes, flipping halfway through. All air fryers cook differently. You may need more, or less than, 10 - 12 minutes. It will depend on the brand and size of the air fryer that you own.
- 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.
Nutrition
Serving: 1g | Calories: 116kcal | Carbohydrates: 22g | Protein: 4g | Fat: 2g | Polyunsaturated Fat: 2g | Cholesterol: 16mg | Sodium: 147mg | Fiber: 3g | Sugar: 3g