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“Three Sisters” Soup

October 2, 2014 By marketeditor

“Three Sisters” Soup Spans Seasons 

As summer merges into fall, the bounty on the tables at Saratoga Farmers’ Market market provides for pleasing combinations of both seasons’ flavors. Late summer’s tomatoes continue in full force, while fall crops like cauliflower and Brussels sprouts start to sneak in here and there.

A traditional trio in upstate New York’s Iroquois agriculture, the “three sisters” of corn, squash, and beans flourished when cultivated together. There are many Native American stories centered around this combination.

The synergies between the plants helped all of them to thrive. The corn stalks provided a tall structure on which the beans could grow. The beans provided nitrogen in the soil that aided the corn.

Squash plants, with their large leaves close to the ground, gave shade for the corn plants’ shallow roots, retained moisture by shielding the dirt from the sun, and kept the weeds away by serving as a ground cover. Together, these three plants supported each other, and in turn, they nurtured the people who consumed them.

At the market at this time of year, fresh corn, green beans, and summer squash still arrive from the farms, harkening back to summer, while winter squash makes its colorful debut.

This trio of vegetables form a delicious and nutritious foundation for many dishes: soups, salads, and casseroles and other hearty entrees. Recipes are popular using both fresh green beans as well as dried beans, and both summer squash as well as winter squash. You can substitute as needed based on what you have available.

The contrasting texture, shapes, and colors of the vegetables provide visual appeal, while the different nutritional profiles of the Three Sisters combine to offer many important nutrients.

 

Three Sisters Soup

*Ingredients can be purchased at the market

 

Ingredients

2 cups corn* kernels, cut off the cob

2 cups fresh green beans*, trimmed and cut into small pieces

2 cups peeled and cubed butternut squash*

1 large carrot*, diced

1 stalk celery*, chopped

1 cooking onion*, chopped

1 clove garlic*, chopped

1 cup diced, peeled potatoes*

5 cups vegetable or chicken broth

1 bay leaf

2 tablespoons butter, melted

2 tablespoons all-purpose flour

1 tsp. thyme

fresh ground pepper

 

Directions

Place the corn, green beans, squash, carrot, celery, onion, garlic, and potatoes into a pot, and pour in broth, and add bay leaf. Bring to a boil, then reduce heat to low, and simmer until vegetables are soft, about 10 minutes.

Blend flour into the melted butter, then stir into the soup. Increase heat to medium, add thyme, and cook for 5 more minutes, or until soup thickens.

Season to taste with pepper, and serve.

 

 

 

Filed Under: Seasonal Recipes

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TGIF! We've got the perfect cure for an exhausting TGIF! We've got the perfect cure for an exhausting week: grab ready-to-eat meals to munch on this weekend while shopping for your groceries to meal prep for next week. (Pro tip: Petra's pita pockets never disappoint. 😉) Stop by the market this Saturday, 9:30am - 1:30pm at the Wilton Mall food court!
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Reminder to place your online orders by Thursday a Reminder to place your online orders by Thursday at 9 pm for curbside pickup this Saturday. Here’s a recent haul with a great variety of fresh produce and goods!

New this week: Ready to eat meals from My Dacha Slovenian Café (perogies, stuffed cabbage, sweet crepes & much more)

Just click the link in our bio to place your order! 
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Happy National Peanut Butter Lover’s Day! Here a Happy National Peanut Butter Lover’s Day! Here are a few of our favorite peanut butter products from around the market:

🥜Assorted Peanut Butters- Saratoga Peanut Butter Company
🥜Roasted Peanut Chocolate Chip Cookies- The Chocolate Spoon 
🥜PB Cookie Cups Organic Dog Treats- Mugzy’s Barkery 
 
Online preordering for curbside pickup this Saturday opens tonight at 9 pm, be sure to stock up on these tasty treats and more! Just click the “Shop Now” button on our page.
 
What’s your favorite peanut butter product from the market? Let us know in the comments! 
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#saratogafarmersmarket #farmersmarket #saratogany  #upstateny #saratogasprings #peanutbutter #peanuterbutterlovers #peanutbutterloversday #518eats #farmersmarketfinds
Have you tried any of @nettlemeadowfarm's newest S Have you tried any of @nettlemeadowfarm's newest Schroon Moon spreadable cow's cheeses yet? Go for savory or sweet with 5 different flavors. Pick some up at this Saturday's market - we'll be open 9:30am - 1:30pm at the Wilton Mall food court!
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#farmersmarket #saratogafarmersmarket #saratogasprings #saratogany #wilton #518 #518eats #farmfresh #nofarmsnofood #dairy #cheese

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