Three Sisters Salad

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:

  • Dairy-free
  • Gluten-free
  • Low Added Sugar
  • Vegan
  • Vegetarian


Serves 4

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

  1. Can opener
  2. Knife
  3. Cutting board
  4. Measuring spoons
  5. Medium bowl
  6. Mixing Spoon


  1. Carefully open can of beans. Drain beans and pour into a medium bowl.
  2. Add corn, zucchini, cilantro, lime juice, and jalapeño (optional).
  3. 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

Carbohydrates: 43g

Protein: 11g

Fiber: 13g

Sodium: 331 mg

331 mg

Recipe and Nutrition Information Accessed at: