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Three Sisters Soup
1 1⁄2 Tablespoons vegetable oil
3⁄4 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 1⁄2 cups corn (fresh or frozen) or a 15-ounce can (drained and rinsed)
1 1⁄2 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 1⁄2 cups low-sodium broth (any type)
1 teaspoon cumin
1⁄4 teaspoon pepper
1. Wash hands with soap and water.
2. 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.
3. Add garlic, squash and corn and continue to stir for another 3 to 4 minutes.
4. Add beans, tomatoes, broth, cumin and pepper.
5. 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.
6. Refrigerate leftovers within 2 hours.
- 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.