Three Sisters Salad
Preparation
10 minutes
Cooking
0
Yield
4
Key ingredient(s) in this recipe
The Three Sisters salad is inspired by the Three Sisters Soup. Its name come from a legend deeply rooted in the agricultural tradition of many Indigenous nations of Turtle Island (North and Central America), in particular the Haudenosaunee (Iroquois). Not only is this culinary tradition healthy and delicious, it also serves the purpose of transmitting important cultural and agronomical knowledge through generations.
According to this tradition, the Three Sisters are :
- Corn (the big sister)
- Beans (the climbing sister)
- Squash (the crawling sister)
These three plants are so called because they are grown together in an ingenious agricultural system known as "Three Sisters Companionship". They support each other, both physically and agronomically, to promote better harvests:
- Corn grows tall and acts as a natural support for climbing beans.
- Beans fix atmospheric nitrogen in the soil, which naturally enriches it for other plants.
- Squash, with its large leaves, covers the soil, preserving moisture and preventing weeds.
We encourage you to read the full legend here.
Source of the recipe below: CHU Sainte-Justine and adapted by Amélie Parenteau, Équiterre nutritionnist
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For the vinaigrette
- 15 ml (1 tbsp) cider vinegar
- 5 ml (1 tsp) Dijon mustard
- 5 ml (1 tsp) maple syrup
- 45 ml (3 tbsp) olive oil
- 2.5 ml (½ tsp) dried oregano
- Pinch of salt and pepper
- For the salad
- 2 green onions, chopped
- 1 handful of fresh basil, chopped
- 1 zucchini, cut into thin half-slices
- 1 cup corn kernels
- 2 cups cooked black beans (or 1 can 541 ml, rinsed and drained)
- 1Combine all salad ingredients.
- 2Add vinaigrette.
