Hearty Three Sisters Soup with Savory Red Bean and Corn Dumplings
This delightful and nutritious soup pays homage to the ancient agricultural wisdom of Native American cultures with its foundation built upon the 'Three Sisters' – maize (corn), beans, and squash. This rich, vegetarian dish combines colorful vegetables and proteins, creating a comforting bowl that's perfect for family gatherings or cozy nights in. Traditionally cooked together, these ingredients not only provide a delicious symphony of flavors but also a well-balanced meal that nourishes the body and soul. Feel free to enhance this dish with some diced ham or bacon drippings for added flavor, if you're not strictly vegetarian. The soup's warm essence is complemented by fluffy dumplings made from red beans and cornmeal, perfect for dipping and savoring every bite.
N/A
Servings
231
Calories
24
Ingredients
Ingredients
peanut oil
2 teaspoons (for sautéing)
onions
2 (diced)
green bell pepper
1 (diced)
red bell pepper
1 (diced)
corn kernels
1 cup (fresh or frozen)
green beans
1 cup (trimmed and halved)
lima beans
1 cup (cooked or frozen)
red kidney beans
1 cup (cooked)
zucchini
1 (diced)
water
3 cups (for soup)
bay leaves
3 (whole)
ground cumin
1/2 teaspoon (for seasoning)
paprika
1/2 teaspoon (for seasoning)
thyme
1 teaspoon (dried)
fresh ground black pepper
1/2 teaspoon (for seasoning)
yellow cornmeal
1 cup (for dumplings)
all-purpose flour
1/4 cup (for dumplings)
black pepper
1/4 teaspoon (for dumpling batter)
baking powder
1 teaspoon (for dumplings)
cooked red kidney beans
1/2 cup (rinsed and drained, for dumplings)
eggs
2 (beaten)
milk
1/2 cup (for dumplings)
peanut oil
1 tablespoon (for dumplings)
broth
3 tablespoons (from the soup)
Instructions
1
In a large soup pot, heat the peanut oil over medium heat. Add the diced onions and bell peppers, and sauté until softened, about 5 minutes, stirring frequently to prevent sticking.
2
Carefully add the corn kernels, green beans, lima beans, cooked red kidney beans, diced zucchini, water, bay leaves, ground cumin, paprika, thyme, and black pepper to the pot. Stir well to combine all the ingredients.
3
Raise the heat to bring the soup to a boil. Once boiling, reduce the heat to maintain a steady simmer while you prepare the dumpling batter.
4
In a medium bowl, combine the yellow cornmeal, all-purpose flour, baking powder, and 1/4 teaspoon of black pepper. Stir in the rinsed and drained cooked red kidney beans.
5
In a separate bowl, beat the eggs and milk together, then add the mixture to the dry ingredients. Stir until a batter forms.
6
Carefully drop spoonfuls of the dumpling batter into the simmering soup. Make sure the dumplings are evenly spaced in the pot.
7
Cover the pot and simmer for an additional 15 to 20 minutes, or until the dumplings are cooked through and fluffy. Serve hot, garnished with fresh herbs if desired.
Nutrition Information
4.4g
Fat
36.6g
Carbs
8.8g
Protein
4.4g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Hearty Three Sisters Soup?
It is a nutritious soup based on the Native American agricultural tradition of growing corn, beans, and squash together, known as the 'Three Sisters'.
Which vegetables represent the 'Three Sisters' in this recipe?
In this version, the Three Sisters are represented by corn kernels, various beans (green, lima, and red kidney), and zucchini which serves as the squash component.
Is this Three Sisters Soup vegetarian?
Yes, the base recipe is vegetarian and fits a lacto-ovo vegetarian diet as it contains eggs and milk.
How many calories are in one serving?
There are approximately 231 calories per serving of this soup.
What are the red bean and corn dumplings made of?
The dumplings are made from a mixture of yellow cornmeal, all-purpose flour, baking powder, cooked red kidney beans, eggs, and milk.
Can I add meat to this recipe?
Yes, you can enhance the flavor by adding diced ham or using bacon drippings if you do not require the dish to be vegetarian.
How long do the dumplings need to cook?
The dumplings should simmer in the covered pot for 15 to 20 minutes until they are fluffy and fully cooked.
What kind of oil is used for the base of the soup?
The recipe uses peanut oil for sautéing the onions and bell peppers.
Can I use frozen corn and beans?
Yes, the recipe allows for fresh or frozen corn kernels, and cooked or frozen lima beans.
What spices are used to season the soup?
The soup is seasoned with ground cumin, paprika, dried thyme, and fresh ground black pepper.
Is this recipe gluten-free?
No, it contains all-purpose flour in the dumpling batter. To make it gluten-free, you would need to use a suitable flour substitute.
How much protein does this soup provide?
Each serving provides 8.8g of protein.
What is the preparation for the zucchini?
The zucchini should be diced before being added to the soup pot.
How many bay leaves are required?
The recipe calls for 3 whole bay leaves to be added during the simmering process.
Can I make this recipe vegan?
To make it vegan, you would need to substitute the eggs and milk in the dumplings with plant-based alternatives like flax eggs and soy or almond milk.
What is the fat content of the soup?
The soup contains 4.4g of fat per serving.
How many carbohydrates are in a serving?
There are 36.6g of carbohydrates per serving.
Do I need to rinse the kidney beans for the dumplings?
Yes, the recipe specifies that the red kidney beans used in the dumpling batter should be rinsed and drained.
What is the fiber content per serving?
Each serving provides 4.4g of dietary fiber.
Can I use broth instead of water for the soup base?
While the recipe calls for water, you can use vegetable broth to add more depth of flavor.
How many onions are needed?
The recipe requires 2 diced onions.
What color bell peppers are used?
The recipe uses one green bell pepper and one red bell pepper, both diced.
What is the purpose of the baking powder in the dumplings?
Baking powder acts as a leavening agent to make the dumplings light and fluffy.
Should the soup pot be covered while cooking the dumplings?
Yes, you must cover the pot to allow the dumplings to steam and cook through properly.
How many types of beans are in the soup?
The recipe includes four types: green beans, lima beans, and red kidney beans in the soup, plus additional red kidney beans in the dumplings.
At what heat should the vegetables be sautéed?
The onions and peppers should be sautéed over medium heat.
How are the green beans prepared?
The green beans should be trimmed and halved before being added to the pot.
Can I use fresh herbs instead of dried thyme?
Yes, you can use fresh herbs; typically, you would use three times the amount of fresh herbs compared to dried.
What type of cornmeal is best for the dumplings?
The recipe specifies yellow cornmeal for the savory dumplings.
Is this a traditional Native American recipe?
It is a modern homage to traditional Native American 'Three Sisters' agricultural wisdom.