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Three Sisters Salad wild rice, corn, delicata squash, pepitas
2 or 4 Serving Dinner

Three Sisters Salad

wild rice, corn, delicata squash, pepitas

What grows together, goes together. This colorful, hearty salad, a delicious result of Indigenous knowledge, features the three sisters (corn, beans, and squash), frequently grown together as companion crops. We add wild rice to our version and sprinkle it with lemony pepitas for extra crunch and fiber.

Tags: Gluten-Free High-Protein Soy-Free Chef's Choice High Fiber
Cook Time
2 Servings  |  40 min 4 Servings  |  50 min

Nutrition (per serving)

CALORIES
750
FAT
46g
CARBOHYDRATES
79g
PROTEIN
17g

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INGREDIENTS

  1. 1 delicata squash, halved crosswise, deseeded and thinly sliced into rings
  2. 1 yellow onion, peeled and diced
  3. 4 oz green beans, trimmed and cut into 2-inch pieces
  4. 8 oz sweet corn
  5. 2 garlic cloves, peeled and minced
  6. 6 oz wild rice
  7. 1 lemon, zested and juiced (divided)
  8. 1/4 cup vegan basil pesto
  9. 1/4 cup pepitas, crushed in bag
  10. 3 tbsp vegetable oil (from your kitchen)
  11. Salt (from your kitchen)
  12. Pepper (from your kitchen)
Allergens: tree nuts (pine nut)
Tools: Baking sheet, Large nonstick skillet with lid
Cook Time
2 Servings  |  40 min 4 Servings  |  50 min

Nutrition (per serving)

CALORIES
750
FAT
46g
CARBOHYDRATES
79g
PROTEIN
17g

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INSTRUCTIONS

1
Roast the squash

Preheat oven to 450°F. Combine 2 tbsp vegetable oil, squash, and a pinch of salt and pepper on baking sheet and toss to coat. Arrange squash in single layer and roast until browned and tender, 8 to 10 minutes per side.

2
Make the three sisters salad

Heat 1 tbsp vegetable oil in large nonstick skillet over medium heat. Add onion and cook until softened, 2 to 3 minutes. Add green beans, corn, garlic, ¼ tsp salt, and a pinch of pepper. Cover and cook until beans are crisp-tender, 5 to 6 minutes. Stir in rice and cook until warmed through, 1 to 2 minutes. Off heat, stir in lemon juice and pesto.

3
Serve

Divide three sisters salad with wild rice between serving plates and top with roasted squash. Sprinkle with lemon zest and pepitas. Tuck in!

4
CULINARY NOTES:

For 4-serving meal, double all ingredients. You may need to cook in batches, in larger cooking vessels, or for longer cook times. Follow visual cues in 2-serving recipe.

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