Three Sisters’ Salad

May 13, 2023May 13, 20230 4
Healthy and nutritious Three Sisters' Salad recipe
in Salad

Prep

20 min

Cook

0 min

Ready In

1 hour 20 min

Level

Very easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 cups corn kernels
1 large tomatoes , diced
1 medium zucchini , grated
2 medium carrots , grated
3 stalks celery , diced
1/2 cup chives , minced
1/2 cup parsley , minced ( or cilantro if you prefer )
1 can black beans
1 can red kidney beans
1 can chickpeas
1/4 cup olive oil
1/4 cup vinegar
1 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon savory
1/2 teaspoon chervil
1/2 teaspoon ground celery seed

Nutrision Information

Servings Per Recipe
8
Calories
215
Sugar
5g
Fat
8g
The Three Sisters' Salad is named after the three main crops of some Native American groups: corn, beans, and squash. This salad is a modern variation on that traditional dish, adding a variety of vegetables and a tasty dressing to create a colorful and nutritious meal. It's perfect for a summer barbecue or a satisfying lunch or dinner option. With its bold flavors and healthy ingredients, this salad is sure to be a crowd-pleaser.

Instructions

1.Rinse the beans, drain well, and set aside in a large mixing bowl.
2.Add corn, tomato, zucchini, carrot, celery, chives, and parsley to the mixing bowl.
3.Mix together olive oil, vinegar, cumin, salt, savory, chervil, and celery seed in a separate bowl.
4.Pour dressing mixture over the salad and stir well to combine.
5.Refrigerate for at least an hour or up to overnight, allowing the flavors to meld together before serving.

PROS

This salad is full of fiber, protein, vitamins, and minerals.

The colorful vegetables and flavorful dressing combine together to create a tasty and healthy dish.

CONS

The canned beans may contain added sodium, so it’s important to rinse them well to reduce the sodium content.

Some people may not enjoy the texture of the grated zucchini and carrots in the salad.

HEALTH & BENEFITS

This salad is packed with health benefits. The variety of beans provide filling fiber, protein, and many vitamins and minerals such as iron, folate, and magnesium.
The vegetables add even more fiber, vitamins, and antioxidants to the dish.
The dressing contains anti-inflammatory and antibacterial spices such as cumin and savory, and celery seed is known for its anti-inflammatory and digestive properties.

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