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Three Sisters Soup

Notes

Recipe Notes

 

Thanks to the Food Hero Indigenous Peoples work group for this recipe.

Ingredients

1 1⁄2 Tablespoons vegetable oil

3⁄4 cup diced carrot

1 cup chopped onion

1 teaspoon garlic powder or 4 cloves garlic, minced

2 cups diced summer or winter squash (fresh or frozen)

1 1⁄2 cups corn (fresh or frozen) or a 15-oz can (drained and rinsed)

1 1⁄2 cups cooked beans (any type) or a 15-oz 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

Instructions

1. Heat oil in a large pan on medium heat. Add carrot and onion and saute until onions have begun to turn slightly brown, approximately 8 to 10 minutes.

2. Add garlic, squash and corn and continue to stir for another 3 to 4 minutes.

3. Add beans, tomatoes, broth, cumin and pepper.

4. Allow soup to come to a boil and then turn heat down to a simmer until all vegetables are tender to taste (15 to 30 minutes, depending on the vegetables used).

5. Refrigerate leftovers within 2 hours.

Notes

 

Thanks to the Food Hero Indigenous Peoples work group for this recipe.

Recipe Image of Three Sisters Soup
Prep time: 15 minutes
Cook time: 30 minutes
Makes: 8 Cups
Nutrition Facts: View Label