“Three Sisters” Squash, Corn, & Black Bean Salad



  • 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


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)


  1. 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.


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