Ingredients
pasta of choice (I used 1 box of GoGo Quinoa spaghetti)
4 small or 2 large zucchinis, peeled into ribbons or spiralized
3/4 cup cannellini beans, drained and rinsed (aka white kidney beans)
large handful corn sprouts (aka popcorn microgreens)
1/4 red onion, sliced
Dressing
1 – 1 1/2 tbsp olive oil
1/2 tbsp red wine vinegar
1 clove garlic, finely minced
1/2 tsp oregano (or herbs of choice)
1/4 tsp salt (+ more for drying zucchini)
pinch or a few cracks of black pepper
Method
- Cook pasta according to package instructions, until desired texture. Rinse under cold water to stop cooking.
- While water is boiling to cook pasta, toss zucchini ribbons/noodles in ~1/2 tbsp salt. Place in a fine mesh strainer over a bowl, and allow to sit so that the liquid in the zucchini can drain away. After pasta is finished cooking and being cooled, rinse off the excess salt then squeeze out remaining water from the zucchini with your hands and set aside.
- Prepare remaining ingredients and salad dressing while pasta is cooking and the zucchini is sitting. To make dressing, mix together olive oil, red wine vinegar, minced garlic, oregano, 1/4 tsp salt, and pepper. You do not need too much salt in the dressing as the remaining salt in the zucchini will help season the dish.
- Mix together pasta, zucchini, beans, sprouts, onions, and dressing. Allow to sit in the fridge for at least 1 hour before eating so that the beans and pasta absorb the flavour from the dressing. This salad can be kept in the fridge for up to 4 days, but the corn sprouts are best on days 1 and 2.
Notes:
- Three Sisters refers to the combination of maize (corn), beans, and squash in Native American traditions. These plants compliment each other agriculturally and nutritionally, and many combinations can be found depending on season. To find out more about the three sisters, see the links below.
- Any colour zucchini may be used for this recipe. Use whatever is available to you – so long as it is a soft fleshed squash, this preparation style will work well.
- It may be favourable to julienne zucchini into matchsticks instead of long ribbons/noodles if you are choosing a smaller pasta, such as penne.
- If you have extra cannellini beans (ex. if you only used 3/4 cup from a can of higher volume) save them for another dish, such as blended up with garlic, oil and spices for a dip.
- Corn sprouts (popcorn microgreens) are sweet and flavourful. I got mine from Rebel Harvest, and they immediately became my favourite as they provide such a vibrant pop of sweet flavour! If they are not available in your area or you are unable to grow them, they may be substituted for 1/2-3/4 cup of cooked corn (of your preferred colour).
- Mediterranean or Mexican oregano may be used, depending on what you have and your flavour preference.
Cookbooks and Cardigans 