Three Sisters Soup

Prep Time:

25 Minutes

Cook Time:

20

Serves:

2 people

Level:

Beginner

Tag:

Vegan

ABOUT THE RECIPE

Immerse yourself in Native American Culture with this traditional North American recipe. Corn, beans and squash, known in Native American agriculture as the “three sisters,” have long been staples in the diets of many tribes. American Indians used to plant them together knowing the three plants can share the soil, light and water to grow in harmony. The corn stalks provide strong poles for the beans to climb, while the leaves offer shade for the squash. In addition, the beans helped to nourish the soil for the corn and squash. But these "three sisters" aren’t only grown together—they can also be eaten together.

INGREDIENTS

  • 1 large yellow onion

  • 1 green bell pepper, seeded and chopped

  • Olive oil cooking spray, to coat cast iron pot

  • 2 cups chopped fresh Roma tomatoes, or (1) 28-ounce can whole peeled tomatoes with basil

  • 3 cups cooked tepary beans(brown or white) (11⁄2 cups uncooked)

  • 2 cups cooked corn kernels(fresh, frozen or canned)

  • 2 cups green zucchini squash, cut into small cubes

  • 3 tablespoons dried red mild chile powder

  • 1 teaspoon salt

PREPARATION

Step 1


Heat the cast iron or soup pot over medium-high heat.


Step 2


Add onions, sauté for 2 minutes until translucent then add green bell peppers and sauté another 2 minutes.


Step 3


Cut each of the whole tomatoes into 8 pieces (a large dice) and add them to the onions and green bell peppers. Cook for another 2 minutes, stirring constantly.


Step 4


Add the zucchini squash and sauté for another several minutes, stirring constantly to prevent burning. Add the beans and the cooked corn and stir well.


Step 5


Bring the tepary beans to a boil, and then reduce heat to low. Stir in the dried red chili powder and salt. Let simmer for 20 minutes, stirring occasionally to prevent burning. Serve hot with “no fry” frybread, or homemade corn or flour tortillas.

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