Three Sisters Soup
In North American Indigenous agriculture, Three Sisters Soup holds a revered status as a staple dish that symbolizes the harmonious relationship between corn, beans, and squash. Dating back to ancient times, this traditional soup embodies the interconnectedness of these crops, where corn provides a sturdy stalk for beans to climb, beans fix nitrogen in the soil for corn's growth, and squash leaves act as a natural mulch to retain moisture. The Three Sisters Soup not only sustains the body but also reflects the deep-rooted agricultural wisdom and sustainable practices of Indigenous communities, highlighting their reverence for the land and its bountiful gifts. Inspired by such rich traditions, we honor the legacy of Three Sisters Soup as a symbol of unity, resilience, and the enduring bond between people and the earth.
Growing together in harmony, corn, squash, and beans create a sustainable ecosystem where each plant supports and nourishes the others. When cooked together, they offer a harmonious balance of essential nutrients such as carbohydrates, protein, fiber, and vitamins, making it not only a delicious but also a well-rounded meal choice.
Three Sisters Soup Recipe:
By Zosia Culinary Adventures | Date: April 19, 2024
Preparation Time: 15 minutes
Cook Time: 45 minutes
Yield: 12 servings
Ingredients:
2 tablespoons butter or olive oil
1 small onion, finely chopped
2 cups corn kernels cut from the cob
2 cups cooked cannellini beans
4 cups butternut squash, previously peeled and cubes
5 cups vegetable broth
1 tsp fresh or dry sage
1/4 teaspoon of cayenne pepper, optional: to balance out the inherent sweetness
salt and pepper to taste
fresh parsley for garnish
Instructions:
In large soup pot sauté onion in butter.
Add the corn and squash into the pot along with all the vegetable stock. Bring the mixture to a boil and then reduce the heat to a simmer. Let the vegetables cook gently until they are tender, adjusting the liquid level by adding more stock or water as necessary to ensure that the vegetables are fully submerged.
Once the squash and corn have reached a tender consistency, gently mash them using a potato masher to enhance the infusion of flavors into the soup. Incorporate all the cooked beans and sage into the mixture and proceed to bring the soup to a vigorous boil.
Season with a generous pinch of salt and a crack of black pepper for enhanced flavor. Carefully ladle the soup into individual serving bowls and garnish with fresh parsley.
Enjoy this savory dish alongside of a freshly baked Bannock for a complete and satisfying meal.
Nutrition Facts per One Serving💗
Calories 222 | Fat 14.3 g \ Saturated Fat 8.2 g\ Cholesterol 36mg\ Sodium 238 mg\ Total Carbohydrate 19.7g\ Dietary Fiber 5.7g\Total Sugars 2.7g\ Protein 6.6 g \ Vitamin D 9 mcg\ Calcium 47 mg\ Iron 2 mg\ Potassium 473 mg
