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Black Bean and Vegetable Soup (“Three Sisters+”)

January 24, 2013 By marketeditor

Soups are wonderful comfort foods, which warm our souls, offer plenty of low-calorie nutrition (or high-calorie, depending on the ingredients), and are a thrifty way to use all sorts of leftovers and ingredients from the pantry.

Once you decide on the stock, (beef, chicken, vegetarian, fish, or even plain water), let your leftovers lead the way, or take a tour of the Farmers’ Market to find fresh ingredients, and garnishes such as fresh goat or cows’ milk cheeses, cream for chowder, poultry and meat, various veggies, and fresh herbs. Pick up some crusty fresh bread to insure success. You can’t go wrong, and flexibility is the rule.

Just in case you need inspiration for your soup, here is a wonderful winter warm-up from North Country Public Radio’s book, Stories, Food, Life.  “Three Sisters Plus a Few Cousins Soup” by foodie and station manager, Ellen Rocco from DeKalb, New York, acknowledges the Native Americans’ trio of corn, beans and squash, while emphasizing flexibility with a variety of herbs, and using wintery fresh, local ingredients.

Ingredients

Serves 6 to 8

Ingredients marked * are available at the Saratoga  Farmers’ Market.

2 tbsp. vegetable oil

2 onions, coarsely diced*

2 carrots, sliced*

2 stalks of celery, sliced*

8 cups of low-sodium broth (vegetable or chicken, purchased or homemade from Farmer’s Market ingredients*)

2 cups black beans (from a can, rinsed). Or dried beans that have been soaked and are ready to cook.

1 butternut or comparable winter squash*, or 2-3 sweet potatoes, peeled and diced*

2 cups frozen corn (hopefully from your own or your farmers’ summer garden)

Seasonings to add during cooking include thyme, oregano or Italian seasoning mix, and for some zip, crushed chipotle pepper or dried hot red pepper flakes.

Seasonings for garnish include cumin (a must) or garam masala, and sprinkles fresh chives* or chopped parsley*.

 

Directions

Heat the oil in a Dutch oven or heavy pot, then sauté onions, carrots and celery for a few minutes. Add all seasonings and some salt (more can be added later). Sauté for another minute.

Add the broth, bring to boil, then reduce heat and simmer for about 30 minutes. (If you are using uncooked, soaked beans, add them now.)

Add squash (sweet potatoes) and corn. (If using canned beans add them now.) Add more stock if the soup becomes too thick. Taste and adjust seasonings.

Cook gently for another 30 minutes, or until the vegetables are done.

To serve, ladle the soup into bowls, and sprinkle a bit of cumin or garam masala or chopped chives or parsley on top of each bowl.

Serve with fresh, hot bread.

Filed Under: Seasonal Recipes

Reader Interactions

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We are honored to be nominated as one of the Best We are honored to be nominated as one of the Best Farmers’ Markets in the Capital Region for the Times Union’s Best of 2021! Thank you to all of our amazing customers and community for your continued support! You can vote for us daily under the category “Goods & Services” using this link: https://www.timesunion.com/bestof2021/ 
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#timesunionbestof2021 #timesunionbestof #saratogafarmersmarket #farmersmarket 
#supportlocal #shoplocal #saratogany #saratogasprings
Starting off the week with another MCM (Market Cru Starting off the week with another MCM (Market Crush Monday!) This week we talked to Kim from Mugzy’s Barkery who brings healthy, locally made dog treats to the market. 
 
1. How did Mugzy’s Barkery get started? 
My sister Jaime started the business just over 5 years ago to have a healthier treat option to give her beloved Olde English Bulldog, Mugzy. Our treats are all natural and organic, providing a healthy alternative to mass-produced treats for caring dog parents. 
 
 2. What’s your favorite part about vending at the market?
Definitely getting to see all the dogs! The funny thing is I know all our regular customer’s dogs by name, not the owners. 
 
3. What are your most popular treat flavors?
Pumpkin paws (grain-free biscuits) and the pupcakes (a bite-sized treat) are really popular with the dogs but we also have flavors like PB cookie cups, apple cheddar training treats, banana buddies and more, so something to fit any pup’s tastes!
 
The PB cookie cups have been tried and approved by our market assistant’s dog, Lacey! 
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#saratogafarmersmarket #farmersmarket #saratoga #upstateny #shoplocal #saratogadog #farmersmarketfresh #mugzysbarkery #dogtreats #healthydogtreats
No need for an international flight when you can j No need for an international flight when you can journey around the world at the market! 🌍 Between Italian, Mediterranean, and Ukrainian, our vendors bring some of their best home cuisines to the market.
 
Have you tried My Dacha's Ukrainian food yet? Choose from lots of delicious options like pierogies, stuffed cabbage, kielbasa, or opt for sweet crepes. 🥟🤤 (If you've tried their food, what's your favorite?!)

We're open this Saturday, 9:30am - 1:30pm at the Wilton Mall food court!
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#farmersmarket #saratogafarmersmarket #saratogasprings #food #ukrainian #pierogies
When the food court sun hits the product just righ When the food court sun hits the product just right... 👌 Don't forget our online preorder deadline is TONIGHT at 9pm for pickup this Saturday! Give some love to your gut and grab a bottle of @junbucha365 online or at the market.
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#saratogafarmersmarket #junbucha #kombucha #probiotics #loveyourgut #farmersmarket #onlinepreordering #curbsidepickup #saratoga #saratogasprings

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