![Pinterest](https://pinterest.com/pin/create/button/?url=https://www.nutritionletter.tufts.edu/healthy-eating/recipes/three-sisters-squash-corn-black-bean-salad/&media=https://www.nutritionletter.tufts.edu/wp-content/uploads/2019/12/p1dmu6abejajqrbq7lnpn4c7p6-3.png&description=Featured recipe for "Three Sisters" Squash, Corn, & Black Bean Salad){kind=link}
Ingredients
- 2 1/2 cup diced butternut squash
- 1 1/2 cup corn kernels, fresh (about 2 ears), frozen, or canned
- 2 tbsp olive oil, divided
- 1/4 tsp salt, plus more to taste
- 3/4 tsp chili powder
- 1 cup wild rice
- 15 ounce 1 can black beans, drained and rinsed
- 1 juice of lime
- 4 ounce queso fresco (can substitute feta), crumbled or diced
- 1 tsp Pepper to taste
STEPS
1. Preheat oven to 425F. Toss the butternut squash and the corn kernels with 1 tablespoon of the olive oil, along with the salt and chili powder. Spread the seasoned veggies in a thin layer over a parchment-lined baking sheet and bake for 25-35 minutes, until golden, tossing halfway through.
2. While the veggies are baking, cook wild rice according to package instructions, then drain off any excess water.
3. In a large bowl, combine the cooked wild rice with the roasted corn and squash. Add the black beans, pepper, lime juice, and queso fresco, along with the remaining 1 tablespoon olive oil.
4. Taste and adjust seasoning (salt and pepper) if necessary.
5. Divide into 4 portions and serve warm or chilled.
Yield: 4 Servings
Nutrients per serving: Calories: 470; Total Fat: 15 g; Saturated Fat: 5 g; Total Carbohydrate: 69 g; Total Sugars: 7 g (Added, 0 g); Dietary Fiber: 13 g; Protein: 20 g; Sodium:
530 mg; Potassium: 1004 mg; Calcium: 253 mg; Vitamin D: 1 mcg; Iron: 4 mg
(tsp = teaspoon; Tbsp = tablespoon; oz = ounce;
g = gram(s); mcg = micrograms; mg = milligrams.)
Recipe adapted from Oldways (www.OldwaysPT.org)
Sounds yummy! 😋
Seems a bit high in sodium for seniors, but I guess it depends on where you live, how much you exercise and how heavily you sweat. Also your blood pressure level.
If you rinse beans, sodium disappears. Corn and squash lo/no sodium!
How can anything with 69g of carbs per serving be healthy? Corn, squash, or rice…choose 1.
Looks good,sounds delicious and very healthy.I well definitely give it a try.