4.8 from 78 votes
Three Sisters Soup
Three Sisters Soup is a delicious harvest soup made with the nourishing trio of corn, squash, and beans. This classic Native American soup recipe is a family favorite!
Prep Time
15 mins
Cook Time
15 mins
Total Time
40 mins
Servings: 10 servings
Calories: 162 kcal
Course:
Soup
Ingredients
- 2 Tbsp olive oil
- 1 medium yellow onion, peeled and diced
- 2 cloves garlic, minced
- 1 lb red potatoes, diced (no need to peel)
- 1 tsp chipotle powder
- 1 tsp cumin
- 2 bay leaves
- 32 ounces chicken broth
- 28 ounce can diced fire roasted tomatoes
- salt and fresh cracked black pepper
- 1 jalapeño 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 cooked black-eyed peas
garnish (optional)
- fresh parsley
- grated cheese such as 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.
Cup of Yum
Nutrition Information
Calories
162kcal
(8%)
Carbohydrates
28g
(9%)
Protein
7g
(14%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
2g
Trans Fat
1g
Sodium
456mg
(19%)
Potassium
805mg
(23%)
Fiber
6g
(24%)
Sugar
8g
(16%)
Vitamin A
371IU
(7%)
Vitamin C
27mg
(30%)
Calcium
56mg
(6%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 10servings
Amount Per Serving
Calories 162
% 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.