Have You Heard of Three Sisters Gardening?

Here’s the Inside Scoop with Salad Recipe

 

Three Sisters Gardening is a Native American companion planting method (originally coming from the Indigenous peoples of North and Central America). This ancient method of companion planting corn, beans, and squash together in the same or nearby mound, creates a self-sustaining ecosystem where each benefits the others.

Corn (maize) is planted first and acts as a natural trellis for the beans to grown on, climbing (pole) beans enrich the soil with nitrogen, and squash spreads out on the ground as living mulch to retain moisture and suppress weeds. Read “How to Grow a Three Sisters Garden: Corn, Beans, and Squash” for detailed planting information or look below for the shortened version.

Planting Method

Corn: Plant in mounds or hills in late spring, spaced to allow room to plant beans and squash. See 10 Indigenous Corn Cultivars to see the most popular varieties.

Beans: Plant climbing/pole beans near corn after corn has sprouted; beans climb up corn stalks and offer support. Pole beans are climbing legumes categorized by how they are eaten: snap beans (tender pods eaten whole), shelling beans (harvested for the plump seeds inside), and dry beans. They require a trellis to grow and generally produce over a much longer season than bush beans. [1, 2]

Squash: Plant between mounds; the squash plant leaves act as living mulch and offer shade to the earth and deterrent to weeds. Zucchini, yellow crookneck, and patty pan squash are in-season in summer, and are most popular.

An ideal garden plot is at least 10 by 10 feet, receives full sunlight, and has soil pH between 5.5 and 7. Heirloom varieties of seeds are preferred for traditional compatibility. See How to grow a three sisters garden for additional information.

 

Benefits

 

Three Sisters Gardening benefits both crops and the land. The Indigenous ways of knowing that were used to develop and maintain these complex cropping systems can also guide modern farming practices as we try to steer agriculture toward more sustainable outcomes. 

Modern Application

 

The Three Sisters method continues to be practiced and revived in Indigenous food sovereignty movements. It is also used in sustainable gardening and permaculture for its ecological and nutritional benefits. See more at HISTORY.COM.

 🥗On to the food 🥗

Nan's Vegan Three Sisters Salad

Three Sisters Salad celebrates the Native American historic trio of squash, corn, and beans. I modernized this recipe to feature the freshest in-season ingredients available for a vibrant side dish or light lunch that’s simple to assemble and highly customizable.

 Salad Ingredients:

1 6 oz. package fresh snap peas or 1 15 oz. can of any variety of pole beans (rinsed and drained)

1 lb. frozen organic corn kernels or organic corn kernels from 2 or 3 ears of corn on the cob

2 zucchini squash or 1 zucchini and 1 yellow summer squash

1 small organic red pepper cut into small pieces

1 small organic onion or small bunch organic scallions diced (cut off roots and peel if it is an onion, prep and use white and green parts of scallions)

1 small handful of fresh parsley or other fresh or dried herb on hand

1 handful of roasted pumpkin seeds or roasted sunflower seeds 

Optional salad ingredients: 1 T smoked paprika (use if you're not charring corn and zucchini), 2 T fresh parsley, basil, or sage or 1 T of dried herbs, plus any optional veggies or beans you enjoy.

Salad Dressing Ingredients:

3 T extra virgin olive oil

1 T apple cider vinegar

2 T fresh squeezed lemon juice or 2T fresh squeezed lime juice

1 T Dijon mustard

1 T maple syrup

1T garlic powder

1T fresh oregano, plus optional herbs or spices you enjoy

salt and fresh ground pepper to taste

What to Do:

Cook fresh organic corn on the cob by broiling it in the oven, or grilling corn outdoors, until it is lightly browned. Remove from heat, place on a dish, and let it rest for a few moments. Then use an oven glove to hold the cob vertically and use a sharp knife to remove/strip corn kernels off. Put corn kernels on a plate, to cool. If you want to reduce prep time, use a pound of organic frozen corn kernels that has been thawed and add that to a large chilled salad bowl.

Do the same prep for fresh zucchini and yellow summer squash (please do not peel squash as skin is edible and healthy). Add squash to the salad bowl.

Note: For the boldest flavor, I broil or grill my corn and squash before adding them to the salad. That little bit of char adds a smoky sweetness that takes Three Sisters Salad to the next level!

Prep other veggies and add herbs and spices, red pepper, and any optional veggies and herbs you enjoy. As I mentioned, this recipe is versatile. I like to add a can of garbanzos (chick peas), black beans, or other bean I already have in my pantry. I always rinse and drain a can of beans before adding it, as I want to keep my meals as low in sodium as possible. For a garnish add toasted pumpkin seeds or sunflower seeds and a few sprinkles of fresh herbs. Just remember if you add extra veggies, adjust the salad dressing and seasonings accordingly. 

In a medium mixing bowl, whisk the salad dressing ingredients listed above together, and pour on salad right before serving. 

Once salad is combined, serve immediately. I added a bed of mixed greens under my salad veggies as dark green leafy salad veggies add crunch and nutrients. You may prefer to serve your salad on a bed of ancient grains, or with crackers, or artisan whole grain bread.

If you have any left-overs, refrigerate them in an airtight container and eat them within 3 days. The lemon juice and apple cider vinegar will make salad ingredients soften, the longer they are refrigerated. Flavor will be heightened.

Have you ever heard of or seen Three Sisters Gardening? Please comment below. 

Would you like to try your hand at planting a Three Sisters Garden or use the combo of corn, pole beans, and squash in a salad, soup, stew, or casserole? 

I'd love for you to comment below. 

I welcome and appreciate all comments, but cannot publish those that contain links. Thanks for understanding.