three sisters soup, healthy recipe, vegan soup, cooking

1. Gather the ingredients.

  • 1 Tbsp olive oil
  • 1 cup diced carrot
  • 1 cup diced onion
  • 2 garlic cloves, minced
  • 2 cups peeled, seeded, diced butternut squash
  • 2 cups fresh or frozen corn
  • 1 1/2 cups cooked black beans (or 1 15oz can black beans, drained and rinsed)
  • 4 cups vegetable broth
  • Salt, about 3/4 tsp or to taste
  • 1/2 tsp cumin (optional but encouraged)

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2. Sauté the garlic, onion, and carrot.

Heat the olive oil over medium heat in a medium-sized soup pot. Add the garlic, onions, and carrot and sauté for about 10 minutes, until the onions are translucent and the carrots have softened slightly. Stir occasionally to keep from sticking to the pot.

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3. Add beans and other vegetables and sauté.

Add the beans, butternut squash, and corn, and sauté for another 2 or 3 minutes.

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4. Add vegetable stock and cook.

Add the vegetable stock and raise the heat so that the soup comes to a boil. Lower the heat to medium or medium-low and simmer uncovered about 10 minutes until vegetables are tender.

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5. Season and serve.

Add salt to taste and cumin (if using) and cook another 4-5 minutes. For a different texture, you can also puree some of the veggies in the blender and then add them back to the soup pot. Serve warm! Enjoy by itself or serve with cornbread or over rice, quinoa, or millet.

vegan recipe. vegan cooking, recipe, cooking

Vegan Black Bean, Butternut Squash, and Corn Soup (aka Three Sisters Soup)

  • 1 Tbsp olive oil
  • 1 cup diced carrot
  • 1 cup diced onion
  • 2 garlic cloves, minced
  • 2 cups peeled, seeded, diced butternut squash
  • 2 cups fresh or frozen corn
  • 1 1/2 cups cooked black beans (or 1 15oz can black beans, drained and rinsed)
  • 4 cups vegetable broth
  • Salt, about 3/4 tsp or to taste
  • 1/2 tsp cumin (optional but encouraged)

Heat the olive oil over medium heat in a medium-sized soup pot. Add the garlic, onions, and carrot and sauté for about 10 minutes, until the onions are translucent and the carrots have softened slightly. Stir occasionally to keep from sticking to the pot.Add the beans, butternut squash, and corn, and sauté for another 2 or 3 minutes. Add the vegetable stock and raise the heat so that the soup comes to a boil. Lower the heat to medium or medium-low and simmer about 10 minutes until vegetables are tender.Add salt to taste and cumin (if using) and cook another 4-5 minutes. For a different texture, you can also puree some of the veggies in the blender and then add them back to the soup pot. Serve warm! Enjoy by itself or serve with cornbread or over rice, quinoa, or millet.