- Preheat oven to 425°F. Toss the corn kernels and butternut squash 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.
- While the veggies are baking, cook wild rice according to package instructions, then drain off any excess water.
- 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. Taste and adjust seasoning (salt and pepper) if necessary.
- Divide into 4 portions, and serve warm or chilled.
Banner Image:
ThreeSistersWildRiceSalad_KT.JPG
Ingredients:
2 ears corn, kernels removed from cob
2 ½ cups diced butternut squash
2 tablespoons olive oil, divided
¼ teaspoon salt, plus more to taste
¾ teaspoon chili powder
1 cup wild rice
1 (15-ounce) can black beans, drained and rinsed
juice of 1 lime
4 ounces queso fresco (can substitute feta), crumbled or diced
Pepper to taste
Nutrition:
Calories: 470, Total Fat: 15g, Saturated Fat: 5g, Sodium: 530mg, Carbohydrate: 69g, Fiber: 13g, Total Sugar: 7g, Added Sugar: 7g, Protein: 20g
Author:
An Oldways recipe, courtesy of Kelly Toups
Diet:
Vegetarian & Vegan Diet
Dietary choice:
Vegetarian Gluten-free
Description:
The “Three Sisters” refer to corn, squash, and beans – three crops that Native Americans grew in harmony with each other, that made up the basis of many meals throughout the Americas. In this recipe, we toss the three sisters with wild rice (another crop native to North America) and punchy queso fresco (a fresh, Mexican cheese) for a hearty, one-dish meal.
