Three Sisters Soup with Red Bean and Corn Dumplings
Cook Time: 30 minutes
Prep Time: 25 minutes
Total Time: 55 minutes
Servings: 8 servings
Description:
This delightful, hearty soup is inspired by a traditional Native American recipe featured in Organic Gardening Magazine from the 1980s. The Three Sisters—corn, beans, and squash—were often grown together by Native American tribes as a sustainable farming method. The corn stalks provided support for the beans, the beans fixed nitrogen in the soil, and the large leaves of the squash protected the roots of both crops. This nutrient-packed soup brings the Three Sisters together in a delicious, easy-to-make dish. It is a wonderful choice for a lacto-ovo vegetarian meal, and you can customize it by adding some chopped ham or substituting oil with bacon drippings for a non-vegetarian version.
The soup is complemented by red bean and corn dumplings that add a wonderful texture and flavor. The combination of corn and beans forms a complete protein, and the squash contributes beta carotene, making this meal both nourishing and satisfying.
Recipe Category:
Beans, Vegetarian, Soups
Keywords:
Native American, Low Cholesterol, Healthy, < 60 Mins, Three Sisters Soup, Red Bean Dumplings, Vegetarian Soup
Ingredients:
Soup Ingredients:
| Ingredient | Quantity |
|---|---|
| Onions | 2 |
| Green bell pepper | 2 |
| Red bell pepper | 1 |
| Corn kernels (fresh or frozen) | 1 cup |
| Green beans | 1 cup |
| Lima beans | 1 cup |
| Red kidney beans | 1 cup |
| Zucchini (diced) | 1 |
| Water | 3 cups |
| Bay leaves | 3 |
| Ground cumin | 1 teaspoon |
| Paprika | 1 teaspoon |
| Thyme | 1 teaspoon |
| Fresh ground black pepper | 1/2 teaspoon |
Dumpling Ingredients:
| Ingredient | Quantity |
|---|---|
| Yellow cornmeal | 1 cup |
| All-purpose flour | 1/2 cup |
| Black pepper | 1/4 teaspoon |
| Baking powder | 1 teaspoon |
| Red kidney beans (mashed) | 1/2 cup |
| Eggs | 1 |
| Milk | 1/2 cup |
| Broth (vegetable or chicken) | 2 cups |
Nutritional Information (per serving):
| Nutrient | Value |
|---|---|
| Calories | 238.6 kcal |
| Total Fat | 6g |
| Saturated Fat | 1.5g |
| Cholesterol | 55.2 mg |
| Sodium | 560.2 mg |
| Carbohydrates | 38.6g |
| Dietary Fiber | 7.1g |
| Sugars | 3.5g |
| Protein | 10g |
Instructions:
Preparing the Soup:
-
Sauté the Vegetables: Begin by heating the oil in a large soup pot over medium heat. Add the chopped onions, green bell pepper, and red bell pepper. Sauté them for about 5 minutes, stirring frequently, until the onions become soft and translucent.
-
Add the Vegetables and Spices: Carefully add the corn kernels, green beans, lima beans, red kidney beans, zucchini, water, and bay leaves to the pot. Stir everything together to combine. Sprinkle in the ground cumin, paprika, thyme, and fresh ground black pepper. Stir well to evenly distribute the spices and seasonings.
-
Bring to a Boil: Turn up the heat and bring the soup to a boil. Once it begins boiling, lower the heat to maintain a simmer. Let it simmer gently while you prepare the dumplings.
Preparing the Red Bean and Corn Dumplings:
-
Mix the Dumpling Batter: In a medium mixing bowl, combine the yellow cornmeal, all-purpose flour, black pepper, and baking powder. Stir them together to ensure even distribution. Add the mashed red kidney beans, egg, milk, and vegetable broth. Mix everything until a thick, sticky batter forms.
-
Drop the Dumplings into the Soup: Once the soup has come to a simmer, drop the dumpling batter by spoonfuls into the pot. Try to space them evenly in the soup, as they will expand slightly during cooking.
-
Simmer the Dumplings: Cover the pot with a lid and allow the soup and dumplings to simmer for 15-20 minutes, or until the dumplings have cooked through. You can check the doneness by cutting one dumpling open—if the center is firm, they are ready.
-
Serve and Enjoy: Once the dumplings are cooked, remove the soup from the heat and discard the bay leaves. Serve the soup hot, garnished with fresh herbs or a dollop of sour cream, if desired.
Additional Notes:
- Substitutions: For a non-vegetarian version, feel free to add some diced ham or sausage to the soup. If you prefer to use bacon drippings, replace the cooking oil with bacon grease for a smoky flavor.
- Storage: Leftover soup can be stored in an airtight container in the refrigerator for up to 3 days. It may also be frozen for up to 3 months. When reheating, add a little extra water or broth to adjust the consistency.
- Vegan Option: For a fully vegan version, substitute the milk with a non-dairy milk like almond or coconut milk, and use a flax egg or other egg substitute in place of the egg.
Tips for Success:
- Dumplings Texture: The consistency of the dumpling batter should be thick, but still spoonable. If the batter seems too dry, add a little more milk or broth. If it’s too wet, add a bit more flour.
- Cooking the Dumplings: Do not stir the soup once the dumplings are added. Stirring can cause the dumplings to break apart. Just let them gently cook in the simmering soup.
- Spice Adjustments: Feel free to adjust the amount of ground cumin, paprika, and thyme to suit your taste preferences. You can also add a pinch of cayenne pepper for a bit of heat.
This Three Sisters Soup with Red Bean and Corn Dumplings is a hearty, flavorful, and nutrient-rich dish that celebrates the tradition of Native American agriculture. Whether you enjoy it as a vegetarian delight or with added protein, it’s sure to be a comforting, healthy meal for any time of the year.
