American · Dinner
Three Sisters Soup
Corn, Bean and Squash Soup
A hearty plant-based American soup built on the traditional trio of corn, pinto beans and butternut squash simmered in vegetable stock with onion, garlic and sage. The squash softens into a lightly thickened base while beans add body and protein. Finished with fresh parsley.
$3
15 minsPrep
40 minsCook
55 minsTotal
EasyLevel
Nutrition per serving
378Calories
12.1gProtein
14.8gFat
55.8gCarbs
10.2gSugar
14.4gFiber
1389mgSodium
0mgChol
2.1gSat Fat
892mgPotassium
127mgCalcium
3.2mgIron
0mcgVitamin B12
18.4mgVitamin C
vegan
vegetarian
gluten-free
egg-free
high-fiber
low-calorie
herb-salt
hidden-gems
vegan
gluten-free
low-calorie
Instructions
1
Prep
Peel and dice the butternut squash into even cubes, dice the onion, mince the garlic, and chop the parsley for finishing.
2
Sweat
Warm the olive oil in a pot over medium heat, cook diced onion 4 minutes until soft and translucent, then add garlic and sage.
3
Bloom
Cook the garlic and dried sage over medium heat 1 minute until the garlic smells mellow and the sage turns aromatic.
4
Simmer
Pour in the vegetable stock, add the squash, and simmer over medium-low heat 20 minutes until the squash is fork-tender and breaking at edges.
5
Add
Stir in the pinto beans and corn, then simmer over medium-low heat 10 minutes until all vegetables are tender.
6
Plate
Mash a few squash cubes to thicken the soup, season with salt and black pepper, ladle into a bowl, and scatter parsley on top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 11 oz311g pinto beans, cooked and drained
- 6 oz170g corn kernels
- 11 oz311g butternut squash
- 1 1/2 oz42g onion
- 4 cloves4 cloves garlic
- 2 tbsp2 tbsp olive oil
- 1 tsp1 tsp dried sage
- 4 cups960ml vegetable stock
- 4 tbsp10g parsley
- salt and black pepper to taste
