Three Sisters Soup Recipes

THREE SISTERS SOUP RECIPE

Steps:

• Regardless of what type (or types) of beans you choose to use, always soak them for at least four hours to overnight before making the soup recipe. [mv_img id="35087"]
• Drain the beans and then rinse them.
• Place the beans in a large cook pot, and cover them with water. The water level should be approximately one inch above the top of the beans.
• Bring the ingredients in the pot to a rolling boil.
• Decrease the heat to a simmer for 45 minutes - or until the beans are tender to the touch. If the beans are allowed to simmer for too long, they will become mushy. You might need to add a small amount of additional water to the cook pot during the simmering process to ensure the ingredients remain properly covered.
• Once the beans are set to simmering, cut the squash in half, and scoop out the seeds. [mv_img id="35088"]
• Bake the squash halves with cut side up in the oven at 375F (190C) for 45 minutes, or until tender. Do not over-bake the squash, or it too will become mushy.
• Heat the butter or olive oil in a small saucepan.
• Stir in the onions and salt. [mv_img id="35090"]
• Saute the onions, salt, and oil or butter for about 10 minutes (or until they are golden brown), over medium heat. Stir the pot frequently to avoid scorching.
• Pour the contents of the small saucepan into the large pot and stir thoroughly until all of the ingredients are combined completely.
• Remove the large cook pot from the heat, and allow to cool enough to store or eat.

THREE SISTERS STEW

Steps:

• Season pork with cumin, salt and pepper. Heat oil in a Dutch oven or large heavy-bottomed saucepan over medium-high heat until it shimmers. Add pork, in batches if necessary, and cook, turning as needed, until lightly browned on all sides, 5 to 6 minutes. Transfer pork to a bowl and set aside.
• Add onion to pan and sauté, stirring occasionally, until translucent, 5 to 7 minutes. Add garlic and sauté, stirring occasionally, until lightly colored, 2 to 3 minutes. Return pork to pan, along with stock and squash, and bring to a boil. Reduce heat to medium-low and simmer, covered, for about 30 minutes.
• Add beans, tomatoes, corn and chiles and cook, uncovered, over medium heat until stew has thickened, about 40 minutes. Add cilantro and season to taste with salt and pepper.

THREE SISTERS SOUP

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.

THREE SISTERS SOUP

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

Steps:

• Heat the olive oil in a large soup pot over medium heat. Add the onion, garlic and celery. Cook together for 4-5 minutes, until the onions are shiny and translucent.
• Stir in the oregano and cumin. Saute for 2 minutes.
• Add the squash, beans and tomatoes. Cook for 5 minutes.
• Break the ears of corn in half and add it to the pot.
• Add 3 c of broth or water (or more if necessary). Simmer for 15 minutes.
• Add salt and pepper to taste.

THREE SISTERS SOUP RECIPE

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.

TRADITIONAL BANNOCK AND BERRIES RECIPE

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.