Three Sisters Salad
Celebrate the bounty of harvest with this vibrant and nutritious Three Sisters Salad, a modern twist on a traditional Native American concept of companion planting. This wholesome dish brings together roasted butternut squash, sweet corn kernels, and protein-packed black beans, each symbolizing the "three sisters" that have nurtured generations. Tossed with crisp red bell pepper, red onion, and fresh cilantro, then dressed in a zesty lime-cumin vinaigrette sweetened with a hint of honey, this salad is a delightful balance of earthy, sweet, and tangy flavors. Perfect as a side dish or a light main course, it’s ready in just 40 minutes and can be served fresh or chilled for added versatility. Packed with bold flavors, vivid colors, and nutrient-rich ingredients, the Three Sisters Salad is a seasonal favorite that’s as beautiful as it is satisfying. Keywords: three sisters salad, butternut squash, black bean salad, corn salad, easy salad recipe, healthy side dish.
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Recipe Information
Ingredients
- 2 cups fresh corn kernels (from about 2 ears of corn)
- 1 cup cooked black beans (drained and rinsed)
- 2 cups butternut squash (peeled, diced, and roasted)
- 1 medium red bell pepper (diced)
- 0.5 medium red onion (finely diced)
- 0.25 cup cilantro leaves (chopped)
- 3 tablespoons olive oil
- 1 medium lime (juiced)
- 1 teaspoon ground cumin
- 1 teaspoon honey
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Preheat your oven to 400°F (200°C). Spread the diced butternut squash on a baking sheet, drizzle with 1 tablespoon of olive oil, and season lightly with salt and pepper. Roast for 20 minutes or until tender and slightly caramelized. Allow to cool to room temperature.
In a large mixing bowl, combine the roasted butternut squash, fresh corn kernels, cooked black beans, diced red bell pepper, red onion, and chopped cilantro.
In a small bowl, whisk together the remaining 2 tablespoons of olive oil, lime juice, ground cumin, honey, salt, and black pepper to create the dressing.
Pour the dressing over the salad mixture and gently toss until everything is well coated.
Taste and adjust seasoning as needed. For more tang, add additional lime juice; for sweetness, a touch more honey.
Serve the salad immediately at room temperature or chill in the refrigerator for 15-20 minutes before serving for a refreshing, cool dish.
Nutrition Facts
Calories |
1175 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.0 g | 63% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1259 mg | 55% | |
| Total Carbohydrate | 173.4 g | 63% | |
| Dietary Fiber | 34.9 g | 125% | |
| Total Sugars | 40.0 g | ||
| Protein | 32.0 g | 64% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 283 mg | 22% | |
| Iron | 11.8 mg | 66% | |
| Potassium | 3316 mg | 71% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
