Three Sisters Harvest Bowl


Donna Bottrell RD


Makes 4 Bowls


500 mL Canadian Quinoa, cooked, hot or chilled

15 mL (1 Tbsp) Canola Oil or as needed

5 mL (1 tsp) thyme and spices as desired

250 ml (1 cup) Corn kernels, fresh or frozen, sauteed or charred

½ Butternut or Winter Squash, large dice, roasted

15 mL (1 Tbsp) Maple syrup (optional)

½ small Red Onion, thinly sliced

250 mL (1 cup) Cannellini bean or another bean, cooked, drained, rinsed

1 L (4 cups) Baby spinach or other leafy greens

60 mL (¼ cup) Pumpkin Seeds or Hemp Hearts

60 mL (¼ cup) Dried Cranberries

125 mL (1/2 cup) Vinaigrette


  1. Prepare grain according to package directions. Keep hot or cold as desired.
  2. In a sauté pan, sauté corn until slightly charred. Set aside.
  3. In a bowl, toss squash with oil, thyme, and seasonings. Place squash in a single layer on a lined baking sheet and roast for 15-20 minutes or until just tender. Drizzle with maple syrup if desired. Set aside.
  4. Toss beans in garlic infused oil or herbed dressing. Chill. Can leave plain if desired.
  5. Assemble bowls:
    120 mL (4 fl oz) Quinoa or Mixed Grains
    250 mL (1 cup) Greens
    60 mL (2 fl oz) Charred Corn
    60 mL (2 fl oz) Roasted Squash
    60 mL (2 fl oz) White Beans
    15 mL (1 Tbsp) Pumpkin Seeds or Hemp Hearts
    15 mL (1 Tbsp) Dried Cranberries
    Serve with desired vinaigrette or dressing

Summer Version:

  • Change winter squash to summer squash (zucchini)
  • Change dry bean to a fresh bean
  • Change dried cranberries to a fresh berry