Three Sisters Soup

Name: Three Sisters Soup
Prep time: 15 minutes
Cook time: 30 minutes
Yield: 8 Cups
Ingredients: 1 ½ Tablespoons vegetable oil¾ cup diced carrot1 cup chopped onion4 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 fresh3 ½ cups low-sodium broth (any type)1 teaspoon cumin¼ teaspoon black pepper

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

Recipe Card

WEB-pg 4 Three Sisters Soup_0.pdf

Bean, corn and summer squash soup in bowls.

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

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.

Featured in a Food Hero Monthly

Comments

Submitted by Waggie-loo on Mon, 01/22/2024 - 15:52

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.

Submitted by kokeshc on Sun, 05/09/2021 - 13:52

Delicious! I used pinto beans, fresh tomato, cumin seed, and used low-sodium chicken bouillon for the broth and it turned out perfect! 😊