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Three Sisters Soup

Blossom Lady
Feb 07, 2022 03:48 AM
Three Sisters Soup

Three Sisters Soup is a delicious harvest soup made with the nourishing trio of corn, squash, and beans. This authentic Native American soup is a family favorite! The three sisters refers to the combination of corn, beans, and squash, as well as to a native American companion planting technique that paired the three crops together for better productivity, and sustainable land use. The three foods have been staples in the diets of many tribes (from the Iroquois in the North, the Chickasaw in the South, and the Hopi and Navajo Nations in the Southwest) over the centuries, and this soup is a celebration of that magical trio. The whole family will love this hearty healthy soup, and it provides a great story and learning op as well!

These three crops not only support each other as they grow, they have been critically important foods to Native Americans, and are particularly nourishing. Corn, beans and squash are a complete nutritional package with carbohydrates from the corn, protein from the beans (they provide the missing amino acids in the corn) and essential vitamins and minerals from the squash.

Ingredients:

  • 2 Tbsp olive oil
  • 1 medium yellow onion, peeled and diced
  • 2 cloves garlic, minced
  • 1 lb red potatoes, diced (no need to peel)
  • 1 tsp chipotle powder
  • 1 tsp cumin
  • 2 bay leaves
  • 32 ounces chicken broth
  • 28 ounce can diced fire roasted tomatoes
  • salt and fresh cracked black pepper
  • 1 jalapeño pepper, minced (leave out for less heat)
  • 1 zucchini, diced (do not peel)
  • 1 summer squash, diced (do not peel)
  • 3 ears corn, kernels removed
  • 2 cups cooked black-eyed peas
  • garnish (optional)
  • fresh parsley
  • grated cheese such as Parmesan or Asiago
Prep Time:
15 minutes
Cook Time:
25 minutes
Total Time:
40 minutes
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