The Three Sisters salad is a simple recipe that calls for canned, fresh or frozen vegetables. With easy preparation, this is a recipe that the children can get involved in. This budget friendly side dish only calls for six (6) ingredients and won’t use much of your SNAP dollars. Check out the background, ingredients, and directions for this recipe below!
Background: 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.
This salad falls into the categories:
- Low Added Sugar
Preparation: 15 minutes
- 1 (15-ounce) can low sodium or no salt added beans (such as black, kidney, or garbanzo beans)
- 1 (11-ounce) can corn with red and green peppers drained OR 1 cup fresh or frozen corn, thawed
- 1 small zucchini chopped
- 1 tablespoon chopped cilantro
- 2 tablespoons of lime juice (about ½ lime)
- 1 jalepeño (seeds removed and finely chopped-optional)
What You’ll Need
- Can opener
- Cutting board
- Measuring spoons
- Medium bowl
- Mixing Spoon
- Carefully open can of beans. Drain beans and pour into a medium bowl.
- Add corn, zucchini, cilantro, lime juice, and jalapeño (optional).
- Stir to combine. Serve right away or refrigerate for later.
Nutrition Info and more
Serving size: 1 cup
Total calories: 220
Total fat: 1g
Saturated fat: <1g
Sodium: 331 mg
Recipe and Nutrition Information Accessed at: