3 sisters superfood salad recipe

3 sisters superfood salad recipe

These 3 sisters – corn, beans and squash – and their friends really pack a punch: a vibrant, delicious, colourful salad that showcases big, bold flavours influenced by the fusion of the new and old worlds.

Gomasio is a dry condiment, similar to furikake, made from unhulled sesame seeds. You can buy it online here.

Ingredients

  • 300 g pumpkin, peeled weight (approximately 350g before peeling), cut into 3-4cm cubes
  • 6 small purple potatoes
  • 1 splash olive oil
  • 2 cobs of corn
  • 4 large handfuls of mixed leaves
  • 200 g sprouted beans and seeds
  • 4 spring onions, trimmed and sliced on the diagonal
  • 1 avocado, cut into 2-3cm pieces
  • 100 g pomegranate seeds
  • 1 handful of pumpkin seeds
  • 1 sprinkling of gomasio
  • 10.6 oz pumpkin, peeled weight (approximately 350g before peeling), cut into 3-4cm cubes
  • 6 small purple potatoes
  • 1 splash olive oil
  • 2 cobs of corn
  • 4 large handfuls of mixed leaves
  • 7.1 oz sprouted beans and seeds
  • 4 spring onions, trimmed and sliced on the diagonal
  • 1 avocado, cut into 2-3cm pieces
  • 3.5 oz pomegranate seeds
  • 1 handful of pumpkin seeds
  • 1 sprinkling of gomasio
  • 10.6 oz pumpkin, peeled weight (approximately 350g before peeling), cut into 3-4cm cubes
  • 6 small purple potatoes
  • 1 splash olive oil
  • 2 cobs of corn
  • 4 large handfuls of mixed leaves
  • 7.1 oz sprouted beans and seeds
  • 4 spring onions, trimmed and sliced on the diagonal
  • 1 avocado, cut into 2-3cm pieces
  • 3.5 oz pomegranate seeds
  • 1 handful of pumpkin seeds
  • 1 sprinkling of gomasio
For the dressing
  • 2 tbsp lemon juice
  • 0.5 tbsp tamari
  • 1 tbsp rice vinegar
  • 3 tbsp mild olive oil
  • 2 tbsp lemon juice
  • 0.5 tbsp tamari
  • 1 tbsp rice vinegar
  • 3 tbsp mild olive oil
  • 2 tbsp lemon juice
  • 0.5 tbsp tamari
  • 1 tbsp rice vinegar
  • 3 tbsp mild olive oil

Details

  • Cuisine: English
  • Recipe Type: Main
  • Difficulty: Easy
  • Preparation Time: 20 mins
  • Cooking Time: 35 mins
  • Serves: 4

Step-by-step

  1. Bring 2 large pans of lightly salted water to the boil. Pop the pumpkin pieces into one and simmer until they are just tender - about 8-10 minutes. Stick a knife in to test for doneness - we want them tender but not collapsing. Drain, run under some cold water to stop them cooking, then set aside to cool.
  2. In the other pan, add the whole purple potatoes and cook until just done, about 15-20 minutes depending on your spud size. Drain and set aside to cool.
  3. Meanwhile, heat a griddle pan. Lightly oil the corn cobs and place them on the heated griddle. Keep turning them until they are cooked through and have some nice char-marks on the sides - about 10 minutes. Remove and set aside to cool.
  4. To make the dressing, mix all the ingredients together well. Taste and adjust the seasoning if you like. We want a salty/sour/umami flavour.
  5. Now take a sharp knife and, holding the corn vertically, gently slice off the kernels.
  6. Divide the leaves evenly between 4 bowls and sprinkle over the sprouted seeds and beans.
  7. Slice the potatoes into discs and add them, together with the pumpkin, spring onions, avocado and corn kernels, to the bowls. Scatter the pomegranate seeds over each portion.
  8. Pour over the dressing and sprinkle over the pumpkin seeds and gomasio to serve.

Recipe taken from Leon: Family & Friends 

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