3 Sisters Wild Rice Salad

The “three sisters” this dish refers to are corn, squash, and beans. In a technique originated from Northeastern Native American tribes, the three crops are planted together so the corn stalk provides support for the climbing bean plant, while the squash spreads horizontally to cover and protect the soil. The “sisters” also complement each other nutritionally, offering complex carbohydrates, fiber, protein, and a host of phytonutrients in every bite.

Ingredients

  • 2 cup Butternut Squash – cut into 1-inch cubes
  • 1 1/2 cup Corn, kernels – fresh or frozen
  • 1 tbsp Olive Oil – plus two teaspoons, divided
  • 1/4 tsp Salt
  • 1/2 tsp Chili Powder
  • 1 cup Wild Rice – rinsed
  • 1 1/4 cup Water
  • 1 1/2 cup Black Beans, canned, low-sodium – rinsed and drained
  • 1/3 cup Lime Juice – about 1 lime

Directions

1

Preheat oven to 425°F

2

Toss the butternut squash and corn with 1 Tbsp olive oil, salt, and chili powder. Spread on a baking sheet and bake for 20-30 minutes, until the squash is tender enough to be pierced easily with a fork.

3

As the veggies roast, combine rice, water, and 1 tsp of olive oil in the Cooking Pot. Close the lid, select the BROWN RICE setting.

4

Once the rice has finished cooking, combine with the cooked squash and corn in a large bowl. Add black beans, lime juice, and the remaining 1 tsp of olive oil and toss to combine.

Nutritional information

Recipe: 3 Sisters Wild Rice Salad

Serving in this recipe: 4

Calories: 334.3
Total Fat: 5.1 g 7.8%
Saturated Fat: 0.8 g 3.9%
Cholesterol: 0 mg 0%
Sodium: 412.9 mg 17.2%
Total Carbs: 63.7 g 21.2%
Dietary Fiber: 11.5 g 46.1%
Sugar: 5.8 g  
Protein: 13.5 g 27.1%
Vitamin A: 25.3% Vitamin C: 40.4%
Calcium: 8.7% Iron: 18%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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