This fresh salad is a Native American Staple. The recipe highlights the three sisters: corn, beans, and squash, which were some of the first domesticated crops used by Native Americans to sustain their long-term survival.
- ¼ cup sugar
- ¼ cup white vinegar
- 2 Tablespoons olive oil
- 2 (15 ounce) cans black beans, low sodium, drained and rinsed
- 2 (15 ounce) cans corn, low sodium, drained and rinsed
- 1 cup zucchini, scrubbed under running water, chopped
- 1 cup yellow squash, scrubbed under running water, chopped
- ½ cup onion, scrubbed under running water, chopped
- ½ cup green bell pepper, scrubbed under running water, chopped*
- Wash hands with soap and water.
- In a small saucepan, mix sugar, vinegar, olive oil, and celery seed over medium heat. Heat until simmering, not boiling. Remove from heat and let cool.
- In a large bowl, mix beans, corn, zucchini, squash, onion, and bell pepper.
- Pour cooled dressing mixture over vegetables and toss. Chill in the refrigerator until ready to serve.
- Serve cold.
- Store leftovers in a sealed container in the refrigerator for up to four days.
*May substitute a red or yellow bell pepper.
- Serving Size (1/18 of recipe):
- Calories 80
- Total Fat 2g
- Saturated Fat 0g
- Cholesterol 0mg
- Sodium 40mg
- Total Carbohydrates 14g
- Fiber 2g
- Total Sugars 5g, includes 3g Added Sugars
- Protein 2g
- Vitamin D 0%
- Calcium 2%
- Iron 6%
- Potassium 4%
This recipe is adapted from Get Fresh! Program.