Three Sisters Salad

Three Sisters Salad

This recipe is a summer, ‘no cook’ variation on succotash that the early American colonists learned from the Native American tribes.

The 3 sisters—corn, beans and squash—were traditionally planted together, as they have a symbiotic relationship to maintain soil health and adequate moisture during the growing season.

Serving size

1½ cups

Makes

6

Ingredients

1 medium zucchini

1 ear corn, or 1 can (15 ounces) corn, drained

1 cup white navy beans, drained and rinsed

15 cherry or grape tomatoes, halved

5 sprigs fresh basil leaves

2 tablespoons olive oil

1 lemon

A pinch of pepper

A pinch of salt (optional)

Nutrition Info

Makes:Serving size: 1½ cups

Calories

181.7

Fat

7.7 g

Saturated Fat

1.1 g

Cholesterol

0 mg

Carbohydrates

23.7 g

Sugar

4.5 g

Fiber

5.3 g

Protein

7.1 g

Sodium

227.8 mg

Calcium

52.1 mg

Phosphorus

144.2 mg

Potassium

545.4 mg

Instructions

  1. Shred the zucchini using a shredding tool or a grater (use the setting for the largest pieces). Add shredded zucchini to a large mixing bowl.
  2. Slice off one end of the ear of corn to make a flat bottom. Stand the corn on the flat bottom and slice the kernels off the cob. Add the corn to the bowl. If using canned corn, drain and add to the bowl.
  3. Add the drained beans and tomatoes to the bowl. Mix well.
  4. Remove the basil leaves from their stems. Chiffonade the leaves: place 4-5 leaves on top of each other, roll lengthwise and slice into ribbons. Add basil ribbons to the bowl.
  5. Add the olive oil to the bowl and squeeze the lemon over the mixture. Mix well.
  6. Season to taste with salt, if desired, and pepper. Enjoy!

 

Recipe contributed by FamilyCook Productions

Using the chiffonade technique for basil maintains the structure of the delicate leaves so they and their flavor can be more evenly distributed within your recipes.