Three Sisters Salad

three-sisters-salad-00.jpg

Three Sisters Salad
Three Sisters Salad

Photo attribution: 

Carrie Adair
Three Sisters Salad
Budget-friendly recipe
3884
Serves:
4
15 mins.

The "three sisters" are corn, beans, and squash (like zucchini). Native Americans planted them together in the garden because they help each other grow. The "three sisters" also work together to give your body a nutritious meal.

Ingredients

15
ounces
such as black, kidney, or garbanzo beans, no salt added
11
ounces
with red and green peppers, drained or 1 cup fresh or frozen corn, thawed
1
chopped
1
tablespoon
chopped
2
tablespoons
about 1/2 lime
1
seeds removed and finely chopped (optional)

What You'll Need

  • Can opener
  • Knife
  • Cutting board
  • Measuring spoons
  • Medium bowl
  • Mixing Spoon

Directions

  1. Step 1
    Carefully open can of beans. Drain beans and pour into a medium bowl.
  2. Step 2
    Add corn, zucchini, cilantro, lime juice, and jalapeño (optional).
  3. Step 3
    Stir to combine. Serve right away or refrigerate for later.

Nutrition Info and more

Serving size:
1
cup
Total calories:
220
Total fat:
1 g
Saturated fat:
<1 g
Carbohydrates:
43 g
Protein:
11 g
Fiber:
13 g
Sodium:
331 mg
Attribution

Publication: 

Author: 

Cooking Environment: 

Source:

Nutrition Education and Obesity Prevention Branch (California Department of Public Health)
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