Hearty Three Sisters Soup: A Simple & Delicious Vegetarian Recipe
1 hour
1283 reads
About Hearty Three Sisters Soup: A Simple & Delicious Vegetarian Recipe
This hearty Three Sisters Soup recipe celebrates the classic combination of corn, beans, and squash – a nutritious and flavorful vegetarian dish perfect for a cozy evening meal. It's easy to make, using pantry staples and fresh vegetables, resulting in a comforting and satisfying soup bursting with wholesome goodness.The recipe's origins lie in Native American cuisine, representing the 'three sisters' of corn, beans, and squash – a symbol of interconnectedness and sustainable agriculture. This modern adaptation adds a few extra vegetables for extra depth of flavor.Enjoy this healthy and delicious soup as a light lunch, a satisfying dinner, or a comforting side dish. Pair it with crusty bread for dipping and savor the simplicity and warmth of this traditional recipe.
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Recipe Time & More
Prep30 minutes
Cook30 minutes
Total1 hour
Ingredients
Vegetables
- 1 Onion chopped, small
- 1/2 cup Carrot diced
- 1/2 rib Celery diced
- 1 cup Butternut Squash cooked (can substitute with other winter squash), diced
- 1 cup Corn fresh or frozen, kernels
Legumes & Grains
- 1 cup Kidney Beans black, boiled or canned, drained and rinsed (can substitute with other beans like pinto, or cannellini)
Seasonings & Oils
Liquid
- 4 cup Vegetable Stock low sodium preferred
Instructions
Sauté Aromatics
- Heat olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the diced carrots and celery and cook for another 5-7 minutes, until slightly tender.
Add Remaining Ingredients
- Stir in the minced garlic and thyme. Cook for 1 minute more. Pour in the vegetable stock and bring to a boil. Add the cooked butternut squash, kidney beans, and corn kernels.
Simmer & Season
- Reduce heat to low, cover, and simmer for 15-20 minutes, or until the vegetables are tender and the flavors have melded. Season with salt and pepper to taste.
Serve
- Serve hot, garnished with fresh herbs (optional) and crusty bread for dipping.
Recipe Notes
Expert Tips for the Best Three Sisters Soup
- Roast the squash: Roasting the squash beforehand will intensify its flavor and add a lovely sweetness to the soup.
- Spice it up: Add a pinch of red pepper flakes for a touch of heat.
- Boost the texture: Add a tablespoon of fresh chopped cilantro or parsley before serving for freshness.
- Make it creamy: Blend a portion of the soup with an immersion blender for a creamier texture.
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Recipe Nutrition
Calories: 99kcalCarbohydrates: 22gProtein: 3gFat: 1gSaturated Fat: 0.2gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 1gSodium: 1200mgPotassium: 355mgFiber: 4gSugar: 9gVitamin A: 6959IUVitamin C: 17mgCalcium: 45mgIron: 1mg
Aarti Sharma
Articles: 81
3 Comments
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Such a flavorful dish! Can’t wait to taste it.
What a delicious recipe! Thanks for posting.
Such a flavorful dish! Can’t wait to taste it.