3 sisters superfood salad recipe

Name: 3 sisters superfood salad recipe
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 300 g (10.6oz) 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 (7.1oz) sprouted beans and seeds; 4 spring onions, trimmed and sliced on the diagonal; 1 avocado, cut into 2-3cm pieces; 100 g (3.5oz) pomegranate seeds; 1 handful of pumpkin seeds; 1 sprinkling of gomasio; 2 tbsp lemon juice; 0.5 tbsp tamari; 1 tbsp rice vinegar; 3 tbsp mild olive oil

Servings: persons

300 g (10.6oz) 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 (7.1oz) sprouted beans and seeds
4 spring onions, trimmed and sliced on the diagonal
1 avocado, cut into 2-3cm pieces
100 g (3.5oz) pomegranate seeds
1 handful of pumpkin seeds
1 sprinkling of gomasio
2 tbsp lemon juice
0.5 tbsp tamari
1 tbsp rice vinegar
3 tbsp mild olive oil

1
Bring 2 large pans of lightly salted water to the boil.
2
Pop the pumpkin pieces into one and simmer until they are just tender - about 8-10 minutes.
3
Stick a knife in to test for doneness - we want them tender but not collapsing.
4
Drain, run under some cold water to stop them cooking, then set aside to cool.
5
In the other pan, add the whole purple potatoes and cook until just done, about 15-20 minutes depending on your spud size.
6
Drain and set aside to cool.
7
Meanwhile, heat a griddle pan.
8
Lightly oil the corn cobs and place them on the heated griddle.
9
Keep turning them until they are cooked through and have some nice char-marks on the sides - about 10 minutes.
10
Remove and set aside to cool.
11
To make the dressing, mix all the ingredients together well.
12
Taste and adjust the seasoning if you like.
13
We want a salty/sour/umami flavour.
14
Now take a sharp knife and, holding the corn vertically, gently slice off the kernels.
15
Divide the leaves evenly between 4 bowls and sprinkle over the sprouted seeds and beans.
16
Slice the potatoes into discs and add them, together with the pumpkin, spring onions, avocado and corn kernels, to the bowls.
17
Scatter the pomegranate seeds over each portion.
18
Pour over the dressing and sprinkle over the pumpkin seeds and gomasio to serve.

539

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 15 ingredients. The key ingredients include: 300 g (10.6oz) pumpkin, peeled weight (approximately 350g before peeling), cut into 3-4cm cubes, 6 small purple potatoes, 1 splash olive oil, 2 cobs of corn, and more.

Yes, 3 sisters superfood salad recipe falls under the Salads category and is a great choice for this type of meal.

Keep refrigerated in an airtight container and enjoy within 1–2 days for the best freshness. Best served cold — no reheating needed.

That's it — enjoy your meal!