Three Sisters Soup
User Reviews
4.8
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Prep Time
15 mins
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Cook Time
25 mins
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Total Time
40 mins
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Servings
10 servings
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Calories
162 kcal
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Course
Soup
Three Sisters Soup
Description
This soup brings together a medley of vegetables known as the Three Sisters: corn, beans, and squash, alongside potatoes and tomatoes for added substance. It starts by sautéing onion and garlic, then incorporating potatoes and warm spices like chipotle powder and cumin for a smoky, earthy foundation. Canned fire-roasted diced tomatoes and chicken broth add body and a rich, savory flavor base.
After simmering, tenderizing the potatoes, fresh diced zucchini, summer squash, corn kernels, and cooked black-eyed peas are added. The soup cooks just enough to remove rawness but keeps the vegetables with a pleasant bite, adding contrast to the broth. Jalapeño peppers can be included to provide mild heat, adjustable to taste.
This soup serves well as a comforting, filling meal, especially in cooler weather. Garnishing with fresh parsley and grated cheese like Parmesan or Asiago adds brightness and umami depth. It can provide a balanced vegetarian main if vegetable broth is substituted.
Ingredients
- 2 Tbsp olive oil
- 1 onion yellow, medium, peeled and diced
- 2 cloves garlic minced
- 1 lb potato red, diced, no need to peel
- 1 tsp chipotle powder
- 1 tsp cumin
- 2 bay leaf
- 32 ounces chicken broth
- 28 ounce diced fire roasted tomatoes canned
- salt fresh cracked
- black pepper fresh cracked
- 1 jalapeno pepper minced, leave out for less heat
- 1 zucchini diced, do not peel
- 1 summer squash diced, do not peel
- 3 ears corn kernels removed
- 2 cups black-eyed peas cooked
garnish (optional)
- parsley fresh
- cheese grated; examples: Parmesan or Asiago
Instructions
- Heat the oil in a large soup pot or Dutch oven and add the diced onion. Saute for five minutes, stirring often, until the onion starts to soften. Add the garlic and cook a minute or two longer.
- Add the potatoes, chipotle powder, cumin, and bay leaves to the pot and cook a couple of more minutes, stirring almost constantly.
- Add the broth and tomatoes to the pot and bring to a simmer. Add the jalapeños, if using, at this point too. Bring to a boil.
- Lower the heat and simmer just until the potatoes are just tender, about 8-12 minutes. You can cover the pot if you like, but make sure you're cooking at a simmer, not a full boil.
- Add the zucchini, summer squash, corn and beans, and bring the soup back to a bubble. Season with salt and black pepper to taste. Add more chipotle or cumin at this point if you like. Cover and let the soup simmer for just a few minutes. You just want to take the raw edge off your veggies. When they taste just barely tender, the soup is finished. Add water if your soup seems too thick.
- Serve the soup topped with fresh parsley, and a sprinkle of cheese, if you like.
Nutrition Information
Show DetailsNutrition Facts
Serving: 10servings
Amount Per Serving
Calories 162 kcal
% Daily Value*
| Calories | 162kcal | 8% |
| Carbohydrates | 28g | 9% |
| Protein | 7g | 14% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 1g | 50% |
| Sodium | 456mg | 19% |
| Potassium | 805mg | 17% |
| Fiber | 6g | 24% |
| Sugar | 8g | 16% |
| Vitamin A | 371IU | 7% |
| Vitamin C | 27mg | 30% |
| Calcium | 56mg | 6% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.8
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