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Three Sisters Salad
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.
Source:
This recipe is adapted from Get Fresh! Program.
Notes:*May substitute a red or yellow bell pepper.
https://food.unl.edu/recipes/documents/three-sisters-salad-nep.pdfNewsletter/Program: Nutrition Education Program Archive Link: https://food.unl.edu/nutrition-education-program-nepContact Info: Jean Ann FischerTaxonomy Term Description:The Nutrition Education Program (NEP) delivers evidence-based nutrition education and obesity prevention interventions through a combination of education strategies coupled with multi-level community changes that occur within the environment to promote healthy eating and active lifestyles.
This material was funded by USDA's Supplemental Nutrition Assistance Program – SNAP and Expanded Food & Nutrition Education Program (EFNEP).
Ingredients:
- 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*
Directions:
- 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