This cornbread is inspired by the Three Sisters tradition of Indigenous American agriculture. It brings together corn, beans, and squash to create a complete plant protein that has all nine essential amino acids. The texture is moist and tender, and it offers more fiber, more protein, and more vitamin A with less sugar than most cornbread recipes. It pairs wonderfully with another three sisters inspired dish – Southwest Stuffed Squash.
Nutrition and Ingredients
This cornbread is more nutrient dense than a traditional version thanks to its mix of whole wheat, chickpea flour, cornmeal, pumpkin, and dates. The blend provides complex carbohydrates, plant based protein, and heart friendly fats from olive oil. It is naturally higher in fiber, which helps with fullness and blood sugar balance, and it delivers meaningful amounts of vitamin A, iron, magnesium, and potassium. Since the sweetness comes from dates instead of added sugar, each muffin offers more nutrition and a steadier energy profile than standard cornbread.
Ingredients
The base of this cornbread comes from squash, cornmeal, and chickpea flour. Together they provide complex carbohydrates, fiber, and a mix of vitamins and minerals. Squash adds moisture along with vitamin A and potassium. Cornmeal contributes slow digesting carbs and small amounts of iron and B vitamins. Chickpea flour boosts the protein content and adds additional fiber, folate, and minerals such as magnesium and iron.
Whole wheat flour adds even more fiber and B vitamins. It also supports a steadier release of energy compared to refined flour.
Dates supply natural sweetness along with antioxidants, potassium, and small amounts of iron and magnesium. The egg and whey contribute complete protein, and the olive oil provides heart friendly monounsaturated fats.
Nutrition per muffin (recipe for 8)
| Nutrient | Amount per Serving | Percent Daily Value |
|---|---|---|
| Calories | 165 kcal | 6% |
| Total Fat | 4.6 g | 6% |
| Saturated Fat | `.8 g | 3% |
| Cholesterol | 23 mg | 7% |
| Total Carbohydrates | 18 g | 6% |
| Sugar | 4 g | 5% |
| Dietary Fiber | 2.4 g | 9% |
| Protein | 2.5 g | 5% |
| Vitamin A | 750 IU | 15% |
| Iron | .6 mg | 3% |
| Magnesium | 14 mg | 3% |
| Folate | 9 mcg | 3% |
| Vitamin E | 0.4 mg | 3% |
Three Sisters Cornbread
Ingredients
Dry Ingredients
- ¼ cup cornmeal
- ¼ cup chickpea flour
- ¼ cup whole wheat flour
- 1½ teaspoon baking powder
- ⅛ teaspoon baking soda
- ¼ tsp salt
Wet Ingredients
- 4 dates
- ¼ cup pumpkin puree
- 1 egg
- 2 tablespoon olive oil
- 2 tablespoon whey See notes for substitutes
Instructions
Preheat Oven and Prepare Pan
- Preheat oven to 350℉
- Line muffin tin with cups or lightly oil a 4×8 pan.
Mix Dry Ingredients
- In a medium/large bowl combine ¼ cup cornmeal, ¼ cup chickpea flour, ¼ cup whole wheat flour, 1½ teaspoon baking powder, ⅛ teaspoon baking soda, and ¼ tsp salt.
Puree Wet Ingredients
- Chop 4 dates
- Puree dates, ¼ cup pumpkin puree, 1 egg, 2 tablespoon olive oil, and 2 tablespoon whey in a food processor or with an immersion blender.
Mix Batter
- Mix the liquid with the dry ingredients just until mixed.
Bake
- Spoon batter into muffin cups, or pour into loaf pan.Optionally allow to rest for 5-10 minutes. This allows the whole grains to fully hydrate and makes the muffins less grainy.
- Bake at 350℉ for 15 minutes.
Notes
For whey substitute one of these
- 2 tablespoons buttermilk or kefir.
- 1 tablespoon yogurt + 1 tablespoon water.
- 2 tablespoons milk + ⅛ teaspoon lemon juice or apple cider vinegar. Allow to sit for 2 minutes.
- 2 tablespoons water + ⅛ teaspoon lemon juice or apple cider vinegar.