Three Sisters Soup

TianWilson

Time: 1 hour

Makes 4 (1 ½-cup) servings.

Staples of the Native American diet were squash, corn, and beans, three crops that grew next to each other. They are called “The Three Sisters.” Jake made an exceptionally delicious soup/stew starring these three simple ingredients. He usually doubled this recipe because leftovers were even better the second day. For the corn, sometimes he substituted hominy, sometimes traditional maize that grew near his grandparent’s home. Usually he added mutton or pork. If there was no meat available, he added brown or wild rice. This is a meatless version, in honor of Scrappy, Maureen’s favorite lawnmower.

Ingredients:

1 Tbsp. your preferred Oil
½ c. uncooked Brown Rice; plain white rice is too starchy
1 med. Yellow Onion, chopped
1 clove Garlic, minced
32-64 oz. of Chicken Broth; the more broth, it’s a soup; the less is a stew
1 med. Zucchini, diced with skin on (about 2 cups or more)
2 c. Fresh Corn (can also use frozen, or canned and drained corn)
2 c. Pinto Beans (if canned, rinse and drain; if home cooked, don’t drain)

(Jake added the following and kept tasting; I’ve added measurements for consistency)

½ tsp. dried Basil leaves
¼ tsp. dried Oregano leaves
¼ – ½ tsp. Cumin
Salt and Pepper to taste
Roasted Green Chili, chopped (I like a kick and use ¼ to ½ c. med. hot “505” brand) Use ¼ cup if you’re not used to hot foods
¼ c. fresh Cilantro, chopped; ¼ cup (or more – add it to taste) (save some for garnish)

Big Picture:

1) Heat oil in large pot or Dutch oven over medium-high heat. Add rice, onion, garlic; cook and stir 2-3 minutes or until onion is tender.

2) Stir in broth. Bring to a boil. Immediately reduce heat to low, cover and cook 20 minutes or until rice is almost tender and broth is slightly thickened.

3) Then add the rest of the ingredients and cook on low 20-30 minutes. Add more broth if you want. Taste for herbs and correct if needed.

This is very low in fat, very high in protein, no cholesterol, low in sodium, very high in fiber and full of complex carbohydrates. It’s warming, filling and provides sustained energy. Play with the recipe—add more or less of any ingredient and choose your own best taste combination for you and those you serve.

Jake brought this a couple times to our get-togethers. He always partnered it with fresh homemade tortillas instead of bread. When I serve it I add a fresh salad and crusty whole wheat bread, cornbread, or corn tortilla chips. Enjoy, in Joy!