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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

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Produce from some of our amazing agriculture vendo Produce from some of our amazing agriculture vendors at today’s market!
Attention granola lovers!! Today is National Grano Attention granola lovers!! Today is National Granola Day. In honor of this, all sales with our friends from @toganola are 10% off this Saturday only! Their granola products are packaged in sustainable packaging and free of gluten, dairy & soy. 

Our winter market runs today from 9:3-1:30 in the Wilton Mall food court. Hope you can make it!

Photo of and provided by @toganola 

#saratogasprings #saratogafarmersmarket #farmersmarket #granola #toganola #thingstodoinupstateny #organic #shopsmall #shoplocal #nationalgranoladay
Our new 2023 Freshconnect $2 coupons arrived today Our new 2023 Freshconnect $2 coupons arrived today! For every $5 you spend using your SNAP/EBT card at our market, receive $2 in coupons. FreshConnect bucks can be used to buy: vegetables, meat, milk, eggs, honey, baked items, jams, plants that bear food, and prepared foods that are packed to eat at home. Plus, there’s no cap on issuance! Stop by our information stand to learn more. We’ll be open 9:30-1:30 tomorrow. ❄️🌾

#freshconnect #snap #ebt #nutrition #health #agriculture #shoplocal #shopssmall #farmtotable #saratogasprings #saratogafarmersmarket #farmersmarket #thingstodoinupstateny @wilton_mall_leasing
Interested in growing your business? Farmers’ ma Interested in growing your business? Farmers’ markets are a great way to start networking and finding your customer base. For 45 years, the Saratoga Farmers’ Market has provided a platform for local farmers, artisans, bakers and more build their businesses into what they are today. If you’d like to join our community, please submit your 2023 Summer Vendor application. The link can be found in our bio. Last day to apply is January 31st. DM us here or email me at sfma.manager@gmail.com with any questions!! 

#farmersmarket #startup #smallbusiness #shoplocal #entrepreneur #community #saratogasprings #thingstodoinupstateny #growyourbusiness
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