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.

Nutriscore Rating: 84/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

Pour the dressing over the salad mixture and gently toss until everything is well coated.

Step 5

Taste and adjust seasoning as needed. For more tang, add additional lime juice; for sweetness, a touch more honey.

Step 6

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

Serving size	1366.4 grams (1366.4g)

Amount per serving	% Daily Value*
Calories	1175

Total Fat 49.00g	63%
Saturated Fat 7.30g	37%
Polyunsaturated Fat 4.00g
Cholesterol 0mg	0%
Sodium 1259mg	55%
Total Carbohydrate 173.40g	63%
Dietary Fiber 34.90g	125%
Total Sugars 40.00g
Protein 32.00g	64%

Vitamin D 0IU	0%
Calcium 283mg	22%
Iron 12mg	66%
Potassium 3316mg	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.

Source of Calories

Fat: 34.9%

Protein: 10.1%

Carbs: 54.9%