Adapted from nutrition.gov
This simple, colorful salad combines corn, beans, and squash - packed with fiber, protein, and essential nutrients - making it the perfect summer salad!
The term “Three Sisters” comes from a traditional Indigenous companion planting technique, where corn, beans, and squash are grown together. In this system, corn provides a natural trellis for beans to climb, beans enrich the soil by fixing nitrogen, and squash shades the ground to retain moisture and suppress weeds.
Ingredients
1 cup corn kernels (fresh, frozen, or canned, drained)
1 cup cooked beans (black, pinto, or kidney), rinsed
1 cup diced squash (zucchini or yellow squash)
2 tablespoons chopped onion (optional)
2 tablespoons chopped fresh herbs (cilantro or parsley)
1–2 tablespoons olive oil
1 tablespoon lemon or lime juice
Salt and pepper, to taste
Directions
Wash hands with soap and water.
In a large bowl, combine corn, beans, squash, onion (if using), and herbs.
Drizzle olive oil and lemon or lime juice over the mixture.
Season with salt and pepper; toss gently to mix.
Serve immediately, or keep chilled in the refrigerator for up to two days.
