Are you looking for a quick, healthy, and incredibly flavorful dinner? Look no further! This Three Sisters Soup recipe is a celebration of the harvest, bringing together corn, beans, and squash – the "three sisters" of Indigenous American agriculture – in a vibrant and satisfying bowl. It’s perfect for a cozy weeknight meal or a light and healthy lunch, easily adaptable to your taste and dietary needs. This easy recipe is a testament to the power of simple, fresh ingredients, transforming homemade cooking into a delightful experience.
Ingredients:
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 (15-ounce) can corn, drained
- 1 (15-ounce) can black beans, rinsed and drained
- 1 medium butternut squash, peeled, seeded, and cubed (about 2 cups)
- 4 cups vegetable broth
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- 1/4 teaspoon smoked paprika
- Salt and pepper to taste
- Fresh cilantro, chopped (for garnish)
Instructions:
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Sauté the Aromatics: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion and cook until softened, about 5 minutes. Stir in the garlic and bell pepper and cook for another 3 minutes, until slightly tender.
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Add the Remaining Ingredients: Add the corn, black beans, butternut squash, vegetable broth, chili powder, cumin, and smoked paprika to the pot. Season with salt and pepper.
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Simmer Until Tender: Bring the soup to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until the squash is tender.
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Blend (Optional): If you prefer a smoother soup, carefully transfer a portion of the soup to a blender and blend until smooth. Return the blended soup to the pot and stir to combine. Alternatively, use an immersion blender directly in the pot.
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Serve: Ladle the soup into bowls and garnish with fresh cilantro.
Cooking Tips for the Best Three Sisters Soup:
- Roast the Squash: For a deeper, richer flavor, roast the butternut squash cubes before adding them to the soup. Toss them with olive oil, salt, and pepper, then roast at 400°F (200°C) for 20-25 minutes.
- Spice it Up: Adjust the amount of chili powder to your liking. For a spicier soup, add a pinch of cayenne pepper or a few dashes of your favorite hot sauce.
- Add Other Vegetables: Feel free to add other vegetables to your soup, such as carrots, zucchini, or sweet potatoes.
- Make it Hearty: Add cooked quinoa or brown rice for extra protein and fiber. This makes it a complete and satisfying meal.
Variations:
- Chicken Three Sisters Soup: Add cooked chicken or shredded rotisserie chicken for a protein boost.
- Vegetarian Three Sisters Soup: Ensure your vegetable broth is vegetarian-friendly for a completely plant-based meal.
- Creamy Three Sisters Soup: Stir in a dollop of coconut milk or cream for a richer, creamier texture.
Nutritional Information (per serving, approximate):
- Calories: Approximately 250-300
- Protein: 10-12g
- Fiber: 8-10g
This delicious and healthy Three Sisters Soup is a fantastic option for those seeking easy recipes and quick dinner ideas. It's a wonderful example of homemade cooking at its finest, delivering a burst of flavor and nourishment in every spoonful. Enjoy!