filed under: cooking, food, green family, healthy recipe, how-to, recipe, vegan cooking, vegetarian
Three Sisters soups are pretty open to variation and adaptation -- other recipes include green beans in lieu of black and hominy instead of corn. You can use canned, organic black beans or cook yours from scratch. Likewise, you can use fresh or frozen corn (we used this recipe to finish off the last of the batch we had blanched and frozen from our CSA). Butternut squash was covering the tables at our farmer's market this week, asking to be included in this recipe, but you can substitute another type as well; just use any variety that can be easily peeled and cooks fairly quickly. Read on for a nourishing, fulling, and speedy vegan soup recipe or find one-page, printable directions here.
1. Gather the ingredients.
- 1 Tbsp olive oil
- 1 cup diced carrot
- 1 cup diced onion
- 2 garlic cloves, minced
- 2 cups peeled, seeded, diced butternut squash
- 2 cups fresh or frozen corn
- 1 1/2 cups cooked black beans (or 1 15oz can black beans, drained and rinsed)
- 4 cups vegetable broth
- Salt, about 3/4 tsp or to taste
- 1/2 tsp cumin (optional but encouraged)
2. Sauté the garlic, onion, and carrot.
Heat the olive oil over medium heat in a medium-sized soup pot. Add the garlic, onions, and carrot and sauté for about 10 minutes, until the onions are translucent and the carrots have softened slightly. Stir occasionally to keep from sticking to the pot.
3. Add beans and other vegetables and sauté.
Add the beans, butternut squash, and corn, and sauté for another 2 or 3 minutes.