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Three Sisters Soup
The "Three Sisters" are corn, beans and squash, which were grown together by
American Indians. The beans climbed on the corn stalks and returned nitrogen
to the soil, and the low-growing squash vines shaded all the roots and kept
weeds from sprouting. And they can all be combined in one pot of delicious
soup!
3 pounds winter squash (such as acorn or hubbard) or pie pumpkin
3 small onions, chopped
3 cups bouillon
3 heaping teaspoons Southwestern Spice Blend
3 cans (16-19 oz.) cannelini or other white beans, undrained
3 cups fresh or frozen lima beans
3 cups frozen corn kernels
3 tablespoons chopped chives or green onions for garnish (optional)
Preheat oven to 400ø. Cover a cookie sheet with aluminum foil. Cut the
winter squash in half, remove the seeds and lay it on the cookie sheet, cut sides
down. Bake the squash for 30-45 minutes, or until the flesh is soft enough to
scoop out with a spoon.
Meanwhile, bring 1/2 cup of the bouillon to a boil, add the onions and cook 5-
10 minutes. Stir in the rest of the bouillon, the Southwestern Spice Blend and
the white beans. Simmer gently until the squash is ready. Scoop the soft
squash flesh out of the shells and stir it into the soup. Mash the beans and
squash slightly to thicken the soup. (You can puree it in a blender if you want
a really smooth consistency.) Add the lima beans and simmer 10 minutes or
until the beans are tender. Stir in the corn, ladle the soup into bowls and
garnish each serving with chopped chives or green onions, if desired.
6-8 servings
For more recipes, refer to the The Healthy Heart Miracle book.
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