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Food

“Three Sisters” Breakfast Bowls

Serves 4

Written by
“Three Sisters” Breakfast Bowls

Beans, squash, and corn are known as the “three sisters” and are a key part of the diet of centenarians in the region of Nicoya, Costa Rica. These breakfast bowls draw on those reliable sisters with a nod to the Costa Rican dish gallo pinto, a mixture of rice and beans, spiked with cilantro, often eaten alongside scrambled eggs. We've topped these bowls with a fried egg instead, but the choice is yours.

Ingredients

  • 1 cup (250 mL) uncooked brown rice yielding 3 cups (750 mL) cooked rice
  • 1 Tbsp (15 mL) dried oregano
  • 1/2 tsp (2 mL) nutmeg
  • 1/4 tsp (1 mL) cumin
  • 1/4 tsp (1 mL) salt
  • 2 1/2 cups (625 mL) diced butternut squash
  • 4 Tbsp (60ml) extra-virgin olive oil, divided
  • 1/4 tsp (1 mL) black pepper
  • 1 cup (250 mL) chopped onion
  • 2 cloves of garlic, peeled and finely chopped
  • 13.5 oz (398 mL) can black beans, drained and rinsed
  • 1 tsp (15 mL) Worcestershire sauce
  • 1 cup (250 mL) sweetcorn kernels, canned or thawed from frozen (see tip)
  • 1 cup (250 mL) fresh, chopped cilantro (leaves and stems)
  • 4 corn tortillas, warmed
  • 4 organic eggs

Directions

01
Cook rice according to package directions and set aside.
02
Preheat oven to 375 F (190 C). Line baking sheet with parchment paper.
03
In small bowl, combine oregano, nutmeg, cumin, and salt. In large bowl, combine half this mixture with diced butternut squash and 1 Tbsp (15 mL) olive oil. Toss to coat thoroughly and then transfer to baking sheet. Sprinkle with black pepper. Bake in preheated oven for 40 minutes, stirring every 10 minutes.
04
In large skillet on medium heat, add 2 Tbsp olive oil and sauté onion and garlic for about 4 minutes, or until softened. Add remaining half of spice mixture and cook for 2 minutes more. Add cooked rice and beans and continue stirring, making sure mixture is heated through. Add Worcestershire sauce along with corn and cooked butternut squash. Just before serving, add chopped cilantro and stir to combine.  
05
In nonstick skillet on medium, heat 1 Tbsp (30 mL) olive oil and fry eggs.
06
To serve, place a mound of the rice and three sisters mixture on each of 4 plates and top with a fried egg. Serve with warm tortillas.

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