Three-Sisters-Salad-recipe

Three Sisters Salad

Corn, beans, and squash; the three sisters are better grown together. They are ancient crops that formed the base of many Indigenous peoples’ diets. In legends, they are portrayed as three unique sisters who depend on one another. The corn grows tall for the beans to climb it, and the squash provides protection from insects. The three also provide nutrients for each other and are delectable in this Three Sisters Salad! Recipe courtesy of Chef Kirk Ermine.

Prep Time

Servings

12

Salad:

4 cups butternut squash, peeled and diced into 1/2-inch (1 cm) cubes (about 1 small) (1L)

2 Tbsp canola oil (30 mL)

2 cups corn kernels, cooked or canned (500 mL)

1-19fl oz can black beans, drained and rinsed (540 mL)

Vinaigrette:

1/2 cup canola oil (125 mL)

1/4 cup white wine vinegar (60 mL)

1 Tbsp honey (15 mL)

1/4 cup chopped fresh parsley (60 mL)

1/4 tsp salt (1 mL)

1/4 tsp fresh ground black pepper (1 mL)

  1. Pre-heat oven to  400⁰F (200⁰C).
  2. In large bowl, toss squash with 2 Tbsp (30 mL) of canola oil.
  3. On a parchment-lined, large rimmed baking sheet, place squash in a single layer. Bake for 20 to 25 minutes or until tender. Set aside to cool.
  4. In a large bowl, whisk together canola oil, vinegar, honey, parsley salt and pepper. Add squash, corn and beans; toss well.

Note: Salad can be covered and refrigerated for up to 1 day.

Ingredients

Salad:

4 cups butternut squash, peeled and diced into 1/2-inch (1 cm) cubes (about 1 small) (1L)

2 Tbsp canola oil (30 mL)

2 cups corn kernels, cooked or canned (500 mL)

1-19fl oz can black beans, drained and rinsed (540 mL)

Vinaigrette:

1/2 cup canola oil (125 mL)

1/4 cup white wine vinegar (60 mL)

1 Tbsp honey (15 mL)

1/4 cup chopped fresh parsley (60 mL)

1/4 tsp salt (1 mL)

1/4 tsp fresh ground black pepper (1 mL)

Directions

  1. Pre-heat oven to  400⁰F (200⁰C).
  2. In large bowl, toss squash with 2 Tbsp (30 mL) of canola oil.
  3. On a parchment-lined, large rimmed baking sheet, place squash in a single layer. Bake for 20 to 25 minutes or until tender. Set aside to cool.
  4. In a large bowl, whisk together canola oil, vinegar, honey, parsley salt and pepper. Add squash, corn and beans; toss well.

Note: Salad can be covered and refrigerated for up to 1 day.

Nutritional Analysis

Calories

192

Total Fat

13 g

Saturated Fat

1 g

Cholesterol

0 mg

Sodium

243 mg

Carbohydrates

18 g

Fiber

5 g

Protein

4 g

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