3 Sisters Salad

A superpowered salad filled with antioxidants, fiber, vitamins, and minerals - combining these 3 ingredients makes a complete protein.

Print Recipe

Prep Time 30

Cook Time 1 30

Servings 8 Servings

Calories 92 kcal

Ingredients

2 lbs Butternut squash Cubed (may use winter squash)
2 Tbsp Olive oil, optional If not using oil, bake whole squash, seed, then cube.
1 15.5oz Black beans, or beans of your choice Drain and rinse with cold water. May use other beans such as cannellini, kidney, pinto, or even green lentils.
2 cups Fresh corn kernels 3-4 ears of corn, roasted then cut off the cob
½ Small red onion sliced (sweet yellow onions may be used)
3 cups Curly kale, or other varieties such as Lacinato modify using Arugula or Spinach
Balsamic vinegar to taste
Black and/or cayenne pepper a dash or two, if desired

Instructions

Preheat oven to 350°
Squash -- Wash whole butternut squash, halve it, and scoop out the seeds (save those for later to roast -- delicious). Bake in the oven for approximately 1 hour and 30 minutes, based on the size of your squash. Cook until golden brown and soft. Once cooled, cut into cubes.
Corn -- cook the corn on the cob: Boil in 8qt pot for 5-7 min. If you are using canned corn, drain and rinse.
Beans -- Rinse and drain well. Pat dry to remove excess liquid.
Red onion - Slice thinly.
Gently toss together the beans, corn, onion, a drizzle of balsamic vinegar, and cubed squash in a large bowl; cover and chill 2 to 3 hours.
Kale/Greens -- Layer greens of your choice on the bottom of serving bowls, place tossed mixture on top, and enjoy!
For an added kick (and health benefit) -- sprinkle a dash of black and cayenne pepper onto your serving and give it an easy toss.

Notes

Melissa's Modifications

I just love the 3 Sisters Salad ... its freshness, versatility and superfood combination for body and brain health fosters longevity. You can combine these 3 ingredients to make other recipes as well -- soups and stews that offer the same powerhouse of nutrition.

Recap of modifications:

Beans - Black, kidney, cannellini, lentils, garbanzo, or pinto. You can combine your 2 cups of beans making a trio of beans for your salad.

Squash - Butternut or winter squash baked in the oven or roasted on a sheet pan using olive oil or olive oil spray.

Dark Greens - Kale, arugula, and/or spinach

Corn - Prepare corn on the cob roasted or boiled than cut off the cob, or use canned.

However you prepare this delicious dish, continue to make it each week as part of your healthy Power of 5 menu.

Melissa