Three Sisters Soup
Celebrate the harmony of traditional Native American flavors with this hearty and nourishing Three Sisters Soup. Inspired by the agricultural trio of corn, beans, and squash—known as the "three sisters"—this recipe combines these staples with aromatic vegetables, warming spices like cumin, and a vibrant medley of wholesome ingredients. Simmered in flavorful vegetable broth and studded with kidney beans, black beans, and fresh or frozen corn, this soup is the perfect balance of comfort and nutrition. Ready in under an hour, it's a soul-warming dish that’s ideal for cozy dinners or meal prep, offering a gluten-free and vegan-friendly option that's as satisfying as it is flavorful. Serve it piping hot, garnished with fresh parsley for an earthy finishing touch, and enjoy the storied tradition of these time-honored ingredients in every bite. Perfect for autumn evenings or anytime you're craving a hearty, plant-based meal!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic cloves, minced
- 1 medium carrot, diced
- 1 stalk celery stalk, diced
- 6 cups vegetable broth
- 2 cups diced butternut squash
- 1 15-ounce can canned kidney beans, rinsed and drained
- 1 15-ounce can canned black beans, rinsed and drained
- 1.5 cups frozen or fresh corn kernels
- 1 15-ounce can diced tomatoes with their juice
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons chopped fresh parsley (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and cook for 3-4 minutes, until translucent.
Stir in the minced garlic, carrot, and celery, and cook for another 3-4 minutes, stirring occasionally.
Pour in the vegetable broth and bring to a gentle simmer.
Add the diced butternut squash to the pot and let it cook for 10-12 minutes, or until the squash begins to soften.
Stir in the kidney beans, black beans, corn, and diced tomatoes with their juice.
Season the soup with thyme, oregano, cumin, salt, and black pepper. Stir well to combine.
Allow the soup to simmer gently for another 15-20 minutes, stirring occasionally, until all the vegetables are tender and the flavors meld together.
Taste and adjust seasoning if needed.
Serve hot, garnished with fresh parsley if desired.
Nutrition Facts
Calories |
353 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.0 g | 10% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1200 mg | 52% | |
| Total Carbohydrate | 60.6 g | 22% | |
| Dietary Fiber | 14.1 g | 50% | |
| Total Sugars | 10.4 g | ||
| Protein | 15.3 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 150 mg | 12% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 1440 mg | 31% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
