FRIJE

<< recipes

Three Sisters Soup (corn, beans, and squash)

The "Three Sisters Soup" is a traditional recipe inspired by Native American cultures, particularly the Iroquois tribes. It gets its name from the three main ingredients - corn, beans, and squash - which were grown together using an agricultural technique called the "Three Sisters". This method allowed the plants to support each other and enrich the soil, creating a nutritious and sustainable foundation. "Blue Zones" are regions of the world where people live longer and healthier lives. Research has shown that these communities share similar dietary habits, including a high consumption of vegetables, legumes, and whole grains. The Three Sisters Soup, with its main ingredients of corn, beans, and squash, aligns perfectly with this type of diet. By enjoying this soup, you embrace an ancient culinary tradition while supporting longevity and vitality, reflecting the dietary habits of Blue Zones.

Vegetarian Soup Vegan Public
Course: Main course
Preparation time: 20 minutes
Cooking time: 25 minutes
Energy: 220 kcal / serving
Nutritional score:

Instructions

  • 1.   Peel and cut the squash into small cubes. Slice the onions. Drain the red beans.
  • 2.   In a large pot, heat the olive oil. Add the onion and sauté over medium heat, stirring often, until golden, for a few minutes.
  • 3.   Add the vegetable broth and bring to a boil.
  • 4.   Reduce the heat, add the squash cubes, and simmer covered for 8 minutes, stirring occasionally.
  • 5.   Add the beans, corn, and pepper. Season with salt. Stir and simmer for a few minutes, covered, until the squash is fork-tender. 5 to 10 minutes should be enough.

Notes & Suggestions

  • Traditionally, the "Three Sisters Soup" was not served with bread, as Native American cultures had different dietary habits. However, in a modern adaptation, you can accompany this soup with bread if desired.

Ingredients for servings

  • 1 butternut squash
  • 700 g of canned red bean
  • 500 g of frozen corn kernels
  • 1 onion
  • 2 liter of vegetable broth
  • 4 teaspoon of olive oil
  • 1 teaspoon of pepper

Rates (1)

  • Yaron
    jul., 04 2024
    Simple yet delicious dish. Even on the plate, the three vegetables complement each other as they do in the fields, bringing taste and texture. I will definitely make it again without hesitation.

Nutritional information *

  •  
    Per serving
    % RDA
  • Energy value
    220 kcal
    11 %
  • Fat
    4,77 g
    7 %
  • of which saturated
    1,27 g
    6 %
  • Carbohydrates
    30,54 g
    12 %
  • of which sugar
    7,3 g
    8 %
  • Protein
    11,01 g
    22 %
  • Fibers
    10,25 g
    ?
  •   More data
* As an indication, before cooking, RDA of the EU.

Reference