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The "Three Sisters" refers to corn, squash and beans, which the Native Americans discovered grew perfectly together. Squash snaked along the ground keeping in moisture and deterring weeds. Corn grew tall and provided a natural ladder for beans to cling to. Eaten together they are a 'complete protein,' which means they provide an adequate proportion of all nine of the essential amino acids necessary for our dietary needs (normally this is only found in animal protein). Here, I use summer vegetables, but you could also remake this in the fall which butternut squash, late summer corn, and green beans.
156
103.59375
156
103.59375

Three Sisters Salad

August 19, 2015

30 min or less active, 60 min or less total, fall, gluten-free, side, summer

The "Three Sisters" refers to corn, squash and beans, which the Native Americans discovered grew perfectly together. Squash snaked along the ground keeping in moisture and deterring weeds. Corn grew tall and provided a natural ladder for beans to cling to. Eaten together they are a 'complete protein,' which means they provide an adequate proportion of all nine of the essential amino acids necessary for our dietary needs (normally this is only found in animal protein). Here, I use summer vegetables, but you could also remake this in the fall which butternut squash, late summer corn, and green beans.
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Information

Servings: 12
Time: About 25 minutes active; less than one hour total
Price: About $8.90 total; $0.75 per serving
Nutrition (per serving):
Calories: 128
Protein: 3.8g
Fat: 6.5g
Saturated fat: 0.9g
Carbohydrates: 15.5g
Fiber: 4g
Sodium: 215mg
Cholesterol: 0mg
High In: Vitamin C, Vitamin K
Good Source: Folate, Manganese, Fiber
Low In: Cholesterol, Saturated Fat, Carbohydrates

Ingredients

  • 2 large ears of corn, stripped of kernels
  • 1 1/2 lb summer squash, cut into 1/4" round and then in half
  • 1/2 Tbsp plus 1/2 tsp salt, divided
  • 1/4 cup cider vinegar
  • 2 Tbsp honey
  • 2 garlic cloves, minced
  • 1/4 cup minced cilantro
  • 1/4 cup minced oregano
  • 1/3 cup EVOO
  • 15 oz can of black eyed peas or black beans, drained and rinsed

Preparation

  1. Bring a large pot of water to a boil. Add 2 Tbsp salt per 1/2 gallon of water. Meanwhile, set up an ice bath using a big bowl filled with ice water.
  2. When the water boils, add the corn kernels and blanch 1 minute. Remove with a small strainer, or alternatively, put a colander in the pot, add the corn and remove the colander to strain. Add corn to the ice bath.
  3. Repeat with the squash, blanching for 2 minutes. Remove to the ice bath. When cooled, drain the corn and squash and set aside to dry.
  4. To make the dressing, mix together the vinegar, honey, garlic, cilantro, oregano, and remaining 1/2 tsp salt. Then while continuing to whisk, drizzle in the EVOO until it is well-incorporated/emulsified.
  5. Toss the black eyed peas with the corn and squash. Add the dressing and mix well. Let sit at least one hour or, preferably, refrigerate overnight so the flavors can marry. Serve cold or at room temperature.

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