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What are The Three Sisters?
The “Three Sisters” refers to a companion planting technique attributed to the indigenous people of the Americas. It involves the planting of corn (maize), beans and squash in such a way that they support one another. Corn provides a steady vertical structure for the beans to climb, squash provides ground cover preventing weeds and keeping the soil out of too much sunlight. The three together provide a fertile and sustainable planting system as well as a wonderful food source of complex carbohydrates, protein, fatty acids, vitamins and nutrients. Needless to say, it’s a beautiful & inspiring combination and mighty tasty when used in recipes together, too!
This Three Sisters Soup is:
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High in protein, fiber, vitamins and nutrients.
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Hearty, filling and nourishing. Ultimate comfort food!
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Rich, flavorful and slightly spicy with the use of dried rubbed sage and ancho chile powder. It’s tastes like a slow-cooked stew!
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Versatile (see notes below), and makes AMAZING leftovers.
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Vegan, gluten-free, dairy-free, soy-free, nut-free.
Tips for making Three Sisters Soup:
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I recommend soaking the pinto beans for three hours prior for the best results, BUT in a pinch, dried pinto beans that have not been soaked WILL work without adjusting cooking time.
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Bean substitutions that will work without adjusting time: navy beans, Great Northern beans, kidney beans, lima beans, black beans and even chickpeas will work as a great substitute for the pinto beans.
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Instead of crookneck squash, zucchini can be used.
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Any fresh, frozen or canned corn variety works well in this recipe. If you use canned, I highly recommend an organic non-GMO version without the use of BPA lining in the cans or any added sugar or preservatives like this one.
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Instead of using a fresh tomato, you can use 1/2 cup canned diced tomatoes instead, or omit altogether is you prefer.
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This recipe was created and tested using a 6 quart Instant Pot so I cannot attest to how well it works in an Instant Pot mini or 8 quart (though I think it will work just fine). If you try this recipe out in one of those, I would love to hear your experience down below in the comments!
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On a sugar-free diet? The honey can be omitted or you can replace with a honey-alternative such as this one.
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This recipe stores well in an airtight container in the refrigerator for up to one week. You can reheat it on the stove top over medium-low heat until warmed throughout or by using the saute feature on your Instant Pot.
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This IP soups is great topped with pumpkin seeds, served with bread or crackers or simply AS IS!
This Vegetarian Summer Soup pairs well with:
The Best Gluten-Free Tortilla Wraps (Vegan)
Rustic Gluten-Free Boule (Artisan Bread)
Fennel, Tomato, Rosemary And Onion Cast Iron Focaccia Bread (Gluten-Free)
Other Vegan Soup Recipes you might enjoy:
Gluten-Free Vegan Lentil Minestrone Soup
Ginger Harvest Lentil Soup (Vegan, Gluten-Free)
Instant Pot Golden Milk White Bean Soup (Gluten-Free, Vegan)
Warming Beet, Pea, And Lentil Winter Soup (Gluten Free-Vegan)
Spicy Southwestern Corn, Potato, Quinoa, And Red Lentil Chowder (Gluten-Free, Vegan)
Three Sisters Soup Recipe
Ingredients
- 2 tablespoons olive oil
- 1 bell pepper diced
- 6 garlic cloves minced
- 1 to mato diced
- 3 yellow crookneck summer squash, chopped (larger pieces)
- 1 1/2 cups sweet corn frozen, fresh, or canned
- 1 teaspoon dried rubbed sage
- 1 teaspoon ancho chile powder
- 1/2 teaspoon ground coriander
- 1/4 red chili flakes
- 1 cup dry pinto beans soaked for 3 hours prior
- 4 cups vegetable broth or water
- 1 tablespoon maple syrup or honey
- 1 teaspoon apple cider vinegar
- sea salt to taste
- Optional to garnish: pumpkin seeds
Instructions
Instant Pot Instructions
- Press the ‘Saute’ button on your Instant Pot. Add oil, pepper, garlic. Saute for 5 minutes, stirring frequently.
- Stir in tomato, squash, and corn. Saute for 1 minute longer.
- Press ‘Cancel’. Stir in spices, broth/water, and pinto beans.
- Cook on manual high pressure for 35 minutes.
- Let the pressure release naturally for 10 minutes before opening the vent.
- Stir in maple syrup/honey and apple cider vinegar. Salt to taste.
- Optionally, garnish with pumpkin seeds before serving.
- Enjoy!
Stovetop Instructions
- In a large pot over medium heat add oil, pepper and garlic. Sauté for 5 minutes.
- Add tomato, squash, corn, sage, ancho chile powder, coriander, optional red chili flakes, beans, and broth/water.
- Turn heat to high and bring to a boil. Cover, reduce heat to medium-low and simmer for 50 minutes, or until beans are tender, adding more water/broth as needed to maintain soup consistency.
- Turn off heat, then stir in maple syrup/honey and vinegar. Salt to taste. Top with pumpkin seeds, if using, before serving.
