Three Sisters Soup
The Three Sisters – squash, corn, and beans – work together to provide carbohydrates for energy, plant-based protein, and fiber for digestive health, creating a nourishing and balanced combination.
Ingredients
2 tablespoons canola, vegetable, or oil of your choosing
1 yellow onion, diced
2 cloves garlic, minced
1 pound (about 4) red potatoes, diced, with skin on
1 ¼ teaspoons chili or chipotle powder
1 ¼ teaspoons cumin
2 bay leaves
4 cups low sodium chicken broth
2 (14.5 ounces) can fire roasted tomatoes, diced
1 zucchini, diced
1 yellow squash, diced
2 ¼ cups sweet corn (3 ears of corn, kernels removed)
2 cups canned kidney or green beans, rinsed and drained
Black pepper to taste
Optional: fresh parsley and grated Parmesan cheese
Directions
Heat oil in a large pot or Dutch oven. Add onion to sauté for about 5 minutes, stirring often, until soft. Add garlic and cook for a minute or two longer. Add the potatoes, seasonings, and bay leaves. Cook for a few more minutes, stirring almost constantly. Add broth and tomatoes and bring to a boil. Lower the heat to simmer just until the potatoes are just tender, about 15 minutes. Add remaining vegetables and bring back to a boil. Season as desired. Cover and let simmer for about 15-20 minutes, until the skin of the vegetables are tender. Add water if soup seems too thick. Remove bay leaves before serving. Garnish with fresh parsley and a sprinkle of cheese for serving, if desired.
