Three sisters soup is a native American recipe, a vegetable and beans soup called ‘Three Sisters Soup’, the Three Sisters refers to corn, beans and squash.
Traditionally these veggies and beans serve thousands of people on the turtle island. This soup is healthy as well as delicious.
These three crops are grown together by native Americans because these three crops flourish when they are grown together.
Three Sisters Soup Recipe
- 4 Cups Vegetable/Chicken stock
- 1 Cup White Corn
- 1 Cup Green beans
- 1 Large Onion
- 2 Sticks of Celery
- 1 Cup cooked pumpkin
- 5 Fresh sage leaves
- 1/2 tsp curry powder
- 1/4 tsp garlic
- Separate seeds of squash and keep it aside
- Boil vegetable/chicken stock and simmer
- Rinse white corn and green beans
- Add the rinsed corn and beans in the boiling stock
- Mince onion and celery
- Add it in the sauce pan
- Roll sage leaves and add it in the stock along with curry leaves and salt
- Mix and simmer
There is a technique to grow these vegetables and beans:
In about a 12-inch soil mound corn is planted first and that corn is known as pole corn which grows from 6 feet to about 12 feet depending on which species is planted. Beans and corn, two sisters help grow each other. The corn grows tall and the beans grow to wrap around the corn and going up, getting all the sunlight.
The third sister of this three sisters soup recipe is squash which grows around all two plants together. Squash has large leaves which protect the soil from drying out so that maintains moisture and prevents it from dehydrating, also it is a pricky plant that keeps out predators.
In this way, these sisters help each other grow to their full potential.
Three Sisters Soup Recipe Ingredients
Let’s talk about the flavor of the ingredients in the three sisters soup:
White corn is a variety of sweet corn. Common uses of white corn are food, starch and paper. This corn is to be boiled in wood ashes, it goes through a four-hour boiling process.
All three ingredients combined all the proteins, carbs, and amino acids
Use Himalayan salt or pink salt instead of regular table salt or iodized salt.
Directions: Step by Step How to Make Three Sisters Soup
Step 1: Preparation to make three sisters soup is, first of all, core out the seeds of squash these seeds of the squash are edible so do not throw them away.
Step 2: In a saucepan pour in 4 cups of vegetable/chicken stock, and let it simmer on low heat for 10 minutes.
Step 3: Rinse 1 cup of canned/uncanned white corn and canned/uncanned green beans
Transfer the rinsed 1 cup of white corn (if not available use yellow corn) and 1 cup of green beans (can be substituted with beans of your choice), to chicken/vegetable soup.
Step 4: Mince one large white onion and 2 sticks of celery, try cutting them in the same size so that both the veggies cook evenly.
Step 5: Transfer 1 large minced onion to the stock. Now add rinsed white corn, green beans, and chopped celery. Cover and let it cook for 10 minutes on a slow boil.
Step 6: At this stage add Himalayan salt or pink salt as per taste. Regular salt can be added but try using mentioned ingredients when it comes to local ingredients
Step 7: On a chopping board, roll sage leaves together and cut them lengthwise add it to the saucepan and ½ teaspoon of curry powder for strong flavor.
Step 8: Give it a quick stir and simmer for 15 minutes on low flame until the beans and veggies are cooked. and your healthy Three sisters soup is ready to be served.
Why do we have soup before any meal?
Soup is like a warm-up before having a heavy workout. Soup stimulates our appetite before having any meal. Several people include soup in their daily life while others do not because soup itself is wholesome and fill your stomach.
But if you make habit of having soup daily it is a really good source of all the required nutrients and will help you in several healthy ways.
Have low calories soup which will help you cut down the calorie count in your diet.