Three Sisters Soup

Warm and comforting easy-to-make soup with squash, beans, and a savory broth.

Recipe Card

Prep time: 15 minutes
Cook time: 30 minutes
Makes: 8 Cups
Nutrition Facts: View label

Ingredients

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

Directions

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.

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.