Three Sisters Salad

There’s something so satisfying about a recipe where every ingredient seems to belong. This Three Sisters Salad brings together three ingredients that have been grown alongside one another for generations: corn, beans, and squash. In this recipe, sweet roasted butternut squash, hearty black beans, and crisp-tender corn come together with fresh herbs and a simple honey-white wine vinaigrette. The result is a salad that’s hearty enough to stand on its own, but bright and fresh enough to complement just about any meal. It’s a delicious reminder that sometimes the simplest ingredients really do work best together.

Ingredients for Three Sisters Salad:

Butternut Squash– This autumn squash brings a naturally sweet, nutty flavor and a wonderfully tender texture. Roasting caramelizes the edges, bringing out even more of its natural sweetness and adding a little depth to the salad. For the best results, cut the squash into evenly sized cubes so they cook at the same rate. A little olive oil, salt, and pepper is all it needs before going into the oven.

Extra Virgin Olive Oil– Olive oil plays two roles here: it helps the squash roast beautifully in the oven and also brings the simple dressing together. Dividing the oil between the squash and dressing keeps each component flavorful without making the salad feel heavy.

White Wine Vinegar– A small splash of white wine vinegar gives the salad the brightness it needs. Its light acidity balances the sweetness of the squash, corn, and honey and keeps all those flavors from feeling too rich. If your squash or corn is particularly sweet, you may find that this little bit of tang is what makes the whole salad come together.

Raw Honey- Just a touch of honey adds subtle sweetness to the dressing and helps round out the sharpness of the vinegar. You don’t need much, the goal is simply to create a gentle sweet-and-tangy balance that complements the naturally sweet vegetables.

Parsley- Fresh parsley brings a clean, bright flavor to the salad and helps balance the heartier ingredients. It also adds a pop of fresh green color.

Chives– Mild, fresh, and slightly oniony, chives add just enough savory bite without overpowering the other ingredients. They’re a great match for the sweetness of the squash and corn and give the salad a little extra freshness in every bite.

Corn- Corn brings sweetness, texture, and a sunny pop of color to the salad. Cooked corn works beautifully here, whether you use fresh, frozen, or leftover corn. If using frozen corn, thaw and drain it well before adding it so excess water doesn’t dilute the dressing.

Black Beans– Black beans are the hearty, protein- and fiber-rich component of the salad. Their earthy, creamy texture provides a delicious contrast to the sweet corn and roasted squash. If you’re using canned black beans, give them a good rinse and drain before adding them to the salad to remove excess liquid and some of the extra sodium.

Sea Salt & Black Pepper– Don’t underestimate these two! Salt helps bring out the natural sweetness of the squash and corn, while freshly ground black pepper adds a little warmth and balances the sweeter flavors. Taste the finished salad before serving and adjust the seasoning as needed.

Ingredients:

• 1 1/2 cups Butternut Squash (peeled, seeds removed, cubed)
• 2 tbsps Extra Virgin Olive Oil (divided)
• 1 1/2 tsps White Wine Vinegar
• 1 tsp Raw Honey
• 2 tbsps Parsley (chopped)
• 2 tbsps Chives (chopped)
• Sea Salt & Black Pepper (to taste)
• 1 cup Corn (cooked)
• 1 cup Black Beans (cooked)

Directions:

1. Preheat the oven to 400°F (205°C) and line a baking sheet with parchment paper.
2. Spread the squash in a single layer on the prepared baking sheet and coat with half of the oil. Cook in the oven for 20 to 25 minutes, or until tender. Let cool.
3. Meanwhile, in a large bowl, whisk together the remaining oil, vinegar, honey, parsley, chives, salt, and pepper.
4. Add the cooked squash, corn, and black beans. Toss well to combine. Divide evenly between plates and enjoy!

Notes:

• Leftovers- Refrigerate in an airtight container for up to four days.
• Serving Size- One serving is approximately one cup of salad.
• Make It Vegan- Use maple syrup instead of honey.
• More Flavor- Add chopped red onion or a splash of lime juice. Use grilled corn on the cob instead.
• Serve It With- Grilled meat, quinoa, or tortilla chips.

Health Insights:

• Dietary Fiber- This recipe is a good source of dietary fiber, which aids in digestion and helps maintain a healthy weight and lowers your risk of diabetes and heart disease. The black beans and butternut squash contribute significantly to the fiber content.
• Vitamins and Minerals- The ingredients in this recipe provide a variety of essential vitamins and minerals. Butternut squash is high in Vitamin A and C, while black beans are a good source of iron and magnesium. These nutrients support various bodily functions including immune health, red blood cell production, and muscle function.
• Heart Healthy Fats- The extra virgin olive oil in this recipe provides monounsaturated fats. These fats are known to be heart healthy as they can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke.