THREE SISTERS SOUP
The Iroquois Indians cultivated and used the Three Sisters (corn, squash and beans) in their diet. This is a recipe passed down by our relatives. You may use regular corn instead of hominy, but hominy is more traditional.
Provided by THE HOOVE
Categories Soups, Stews and Chili Recipes Soup Recipes
Time 45m
Yield 6
Number Of Ingredients 9
Steps:
- Place the hominy, green beans, squash, and potatoes into a pot, and pour in water and chicken bouillon. Bring to a boil, then reduce heat to low, and simmer until vegetables are soft, about 10 minutes. Blend flour into the butter, then stir into the soup. Increase heat to medium, and cook for 5 more minutes, or until soup thickens. Season with pepper, and serve.
Nutrition Facts : Calories 149.5 calories, Carbohydrate 25 g, Cholesterol 10.4 mg, Fat 4.7 g, Fiber 4.5 g, Protein 3.3 g, SaturatedFat 2.6 g, Sodium 436.3 mg, Sugar 3.1 g
THREE SISTERS SOUP
As I was in search of way to use up my squash crop, I ran across this recipe at Allrecipes.com. It was submitted by: THE HOOVE and stated: "The Iroquois Indians cultivated and used the Three Sisters (corn, squash and beans) in their diet. This is a recipe passed down by our relatives. You may use regular corn instead of hominy, but hominy is more traditional."
Provided by Happy Hippie
Categories Potato
Time 45m
Yield 6 serving(s)
Number Of Ingredients 9
Steps:
- Place the hominy, green beans, squash, and potatoes into a pot.
- Pour in water and chicken bouillon.
- Bring to a boil, then reduce heat to low, and simmer until vegetables are soft, about 10 minutes.
- Blend flour into the butter, then stir into the soup.
- Increase heat to medium, and cook for 5 more minutes, or until soup thickens.
- Season with pepper, and serve.
Nutrition Facts : Calories 148.1, Fat 4.7, SaturatedFat 2.6, Cholesterol 10.4, Sodium 430.5, Carbohydrate 24.7, Fiber 4.5, Sugar 3.1, Protein 3.3
THREE SISTERS SOUP
"Three Sisters" refers to the wonderful combination of beans, corn and squash -- foods traditionally grown and consumed together by many American Indian tribes. In the garden, the corn is planted in the center, then the beans surround them and use the stalks as a trellis, then the squash is planted around the base to spread out. This recipe was printed in Natural Home Magazine's Nov/Dec 2009 issue.
Provided by Wish I Could Cook
Categories Corn
Time 2h
Yield 4 big bowls, 4 serving(s)
Number Of Ingredients 11
Steps:
- Drain and rinse soaked beans. Put them in a pot and cover with water by an inch. Bring to a boil and simmer for about 45 minutes or until tender but not mushy. Add more water if necessary.
- While beans are cooking, cut squash in half and scoop out seeds. Bake squash halves, cut side up, in a 375-degree oven for about 45 minutes or until tender.
- Heat oil in a large saucepan. Add onions and a pinch of salt and saute over medium heat, stirring often until golden, about 10 minutes.
- Add carrot, garlic and celery and saute for 5-10 minutes.
- Scoop cooked squash out of shell. Add to onion mixture and mix well, smoothing out any large lumps.
- Add stock and bring to a boil.
- Turn down heat and add beans, corn and thyme. Simmer, covered, for 5 minutes, stirring occasionally.
- Salt and pepper to taste.
- Serve hot with crusty bread.
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.
Provided by Kristen Wood
Categories Appetizers Entrées Instant Pot Vegan
Time 1h
Number Of Ingredients 16
Steps:
- 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!
- 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.
Nutrition Facts : ServingSize 1 bowl, Calories 173 kcal, Carbohydrate 28 g, Protein 8 g, Fat 5 g, SaturatedFat 1 g, Sodium 11 mg, Fiber 6 g, Sugar 6 g
THREE SISTERS STEW
This First Nation's dish (often attributed to the Iroquois), combines the Three Sisters: corn, beans, and squash which are traditionially grown together in a combined gardening method.
Provided by Henrik Persson
Categories Main Course
Number Of Ingredients 11
Steps:
- Sweat onion until translucent in a large pot.
- Add garlic and chili.
- Add canned tomatoes.
- Meanwhile, split squash in half and deseed. Optional: peel it. (I peeled the acorn squash but I usually don't peel butternut.)Cut into 2-3 cm pieces.
- Add squash to pot.
- Simmer until squash is soft (around 15 min for acorn squash).
- Add beans and simmer another 5 minutes.
- While cooking the squash, prepare the corn.If using fresh corn: use a knife to remove the kernels. If using canned: strain. If using frozen: thaw.Toast the corn kernels in a hot, dry pan. Don't crowd the pan and don't stir too often. They should get a lot of color.
- Add corn kernels to stew and serve.
TRADITIONAL BANNOCK AND BERRIES RECIPE
This fast and easy bannock and berries recipes is one of the easiest and most delicious ways to experience a traditional indigenous recipe at home. It's also a perfect treat for the camp site.
Provided by Kevin Wagar
Categories Recipes
Time 25m
Number Of Ingredients 11
Steps:
- Preheat vegetable oil in a deep frying pan to 350 degrees Fahrenheit. (It's also possible to bake or cook the bannock over an open flame).
- Mix flour, sugar, baking powder, and salt together in a medium-sized bowl.
- Add water and mix until dough becomes thick and sticky. Do not over mix or the dough will become tough.
- Roll the dough into a large ball and slice into 12 equal pieces.
- Flatten each ball of dough with your hands.
- Drop dough into the oil and fry until it is golden brown on both sides and soft, but cooked inside.
- For the raspberry compote cook the berries in a saucepan over medium heat until soft.
- Add sugar, lemon juice, rind, and salt.
- Continue cooking until the sugar is dissolved.
- Serve bannock drizzled with compote.
THREE SISTER'S STEW
Provided by Food Network
Number Of Ingredients 10
Steps:
- Preheat oven to 350 degrees. Medium dice half of the squash and puree the other half. In a large saute set over medium high heat, cook the onions until translucent, then add the garlic, corn, cooked beans, and diced squash and mix all ingredients together. Season with salt and pepper. Transfer to an oven proof casserole, stir in the squash puree and bake for about 45 minutes at 350 degrees. Remove from the oven, stir in the Anaheim chile, the scallions and sprinkle the cheese over the top. Return to oven to melt the cheese. Serve hot from the oven.;
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