Three Sisters Soup Recipe
This delicious recipe is my spin on a Three Sisters Soup. Three Sisters refers to a companion planting technique used for planting beans, corn and squash together. This easy, healthy and delicious version uses crookneck squash, pinto beans, sweet corn, and the beautiful flavor of sage to tie it all together! This soup can be made in an Instant Pot pressure cooker or on the stovetop and it's vegan, gluten-free, and dairy-free.
- 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
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.
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.
Serving: 1bowl | Calories: 173kcal | Carbohydrates: 28g | Protein: 8g | Fat: 5g | Saturated Fat: 1g | Sodium: 11mg | Potassium: 679mg | Fiber: 6g | Sugar: 6g | Vitamin A: 891IU | Vitamin C: 37mg | Calcium: 47mg | Iron: 2mg