Prep 25 mins
Cook 30 mins
A Native American Recipe from Organic Gardening Magazine from the 80's. As it appears here it is a great lacto ovo vegitarian dish. If this is not an issue feel free to add some chopped ham to the soup or to replace the oil with bacon drippings. The Three Sisters are Maize (corn), Beans and Squash. They were often grown together in the same field. The beans used the cornstalks for support and fixed nitrogen in the soil which the corn needed. The large leaves of the squash shaded the roots of the corn and beans and helped to conserve the water in the soil. They were often cooked and eaten together. The corn completes the incomplete protein of the beans and the squash added beta carotines.
- 2 teaspoons peanut oil
- 2 onions, diced
- 1 green bell pepper, diced
- 1 red bell pepper, diced
- 1 cup corn kernel
- 1 cup green beans
- 1 cup lima beans
- 1 cup red kidney beans, cooked
- 1 zucchini
- 3 cups water
- 3 bay leaves
- 1⁄2 teaspoon ground cumin
- 1⁄2 teaspoon paprika
- 1 teaspoon thyme
- 1⁄2 teaspoon fresh ground black pepper
Red Bean and Corn Dumplings for 3 Sisters Soup
- 1 cup yellow cornmeal
- 1⁄4 cup all-purpose flour
- 1⁄4 teaspoon black pepper
- 1 teaspoon baking powder
- 1⁄2 cup cooked red kidney beans, rinsed and drained
- 2 eggs
- 1⁄2 cup milk
- 1 tablespoon peanut oil
- 3 tablespoons broth, from 3 sisters soup
- Heat the oil in a large soup pot, then saute the onions and peppers in it over medium heat for 5 minutes, stirring frequently.
- Carefully add the next 11 ingredients (corn through 1/2 teaspoons black pepper), stirring well.
- Bring the soup to a boil, then lower the heat so that the soup simmers actively while you prepare the dumplings.
- Red Bean& Corn Dumplings for 3 Sisters Soup.
- Assemble all ingredients in a medium bowl and mix together to form a batter.
- Then drop the batter by spoonfuls into the simmering soup.
- Cover the pot and simmer for 15 to 20 minutes.