Warm and comforting easy-to-make soup with squash, beans and a savory broth.
Three Sisters Soup
Ingredients
1 ½ Tablespoons vegetable oil
¾ cup diced carrot
1 cup chopped onion
4 cloves garlic, minced or 1 teaspoon garlic powder
2 cups diced squash (summer or winter, fresh or frozen)
1 ½ cups corn (fresh or frozen) or a 15-ounce can (drained and rinsed)
1 ½ cups cooked beans (any type) or a 15-ounce can (drained and rinsed)
1 can (15 ounces) diced tomatoes or 2 cups diced fresh
3 ½ cups low-sodium broth (any type)
1 teaspoon cumin
¼ teaspoon black pepper
Directions
- Wash hands with soap and water.
- Rinse or scrub fresh vegetables under running water before preparing.
- Heat oil in a large pot on medium heat. Add carrot and onion and cook until onions begin to turn a little brown, about 8 to 10 minutes.
- Add garlic, squash and corn and continue to stir for another 3 to 4 minutes.
- Add beans, tomatoes, broth, cumin and pepper.
- Allow soup to come to a boil, then turn heat down to a simmer until all vegetables are tender to taste. This will take 15 to 30 minutes, depending on the vegetables used.
- Refrigerate leftovers within 2 hours.
Notes
- Try This: Change the vegetables and beans based on what you have on hand. Instead of cumin, try 2 to 3 teaspoons of Italian seasoning or 1 Tablespoon of curry powder.
Thanks to the Indigenous Peoples Workgroup of Oregon State University Extension Service for this recipe.
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Comments
This Three Sisters Soup is packed with vegetables and holds flavor. Sampled this at a kids event and even most of the kids enjoyed the soup! This is a very hearty and filling meal. A good practice is to learn about the Three Sisters gardening and history while making this soup.
Big hit with kids and families! Easy to prepare with both fresh and/or canned ingredients, and equally delicious - it also paired perfectly with our Three Sisters gardening lessons. To make a thicker version, more stew-like and easier to transport between classes and serve in the classroom, I used the liquid from all the canned ingredients (contain vitamins and minerals), and cut out the broth. Do not add any extra salt to this dish if the canning liquid is used.
Delicious! I used pinto beans, fresh tomato, cumin seed, and used low-sodium chicken bouillon for the broth and it turned out perfect! 😊