Ingredients
Scale
- 1 tablespoon olive oil or avocado oil
- 1 large yellow onion, chopped
- 2 medium carrots, chopped
- 2 celery stalks, chopped
- 4 cloves garlic, minced
- 1 teaspoon dried thyme
- 1 teaspoon dried sage (or 1 tablespoon fresh, minced)
- 1/2 teaspoon smoked paprika
- 6 cups vegetable broth
- 1 (15-ounce) can diced tomatoes, undrained
- 1 bay leaf
- 1 1/2 cups cooked beans (or 1 15-ounce can, rinsed and drained – pinto, kidney, or black beans work well)
- 1 1/2 cups corn kernels (fresh or frozen)
- 3 cups cubed winter squash (about 1 small butternut squash), peeled and cut into 1/2 to 3/4-inch cubes
- 1 teaspoon salt (or to taste)
- 1/2 teaspoon black pepper (or to taste)
- Optional: a squeeze of lime juice or a splash of apple cider vinegar at the end
Instructions
- Sauté the Aromatics: In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion, carrots, and celery (the “mirepoix”). Cook, stirring occasionally, for 8-10 minutes, until the vegetables have softened and the onion is translucent.
- Bloom the Spices: Add the minced garlic, dried thyme, dried sage, and smoked paprika to the pot. Stir constantly and cook for about 1 minute, until fragrant. This step toasts the spices, deepening their flavor.
- Build the Broth: Pour in the vegetable broth and the can of undrained diced tomatoes. Add the bay leaf. Stir everything together, scraping up any browned bits from the bottom of the pot.
- Simmer: Bring the soup to a boil, then reduce the heat to low, cover, and let it simmer for at least 20 minutes to allow the flavors to begin melding together.
- Add the Sisters:
- If using dried beans you cooked yourself: You can add them now.
- Add the Squash: Stir in the cubed squash. Bring the soup back to a simmer, cover, and cook for 15-20 minutes, or until the squash is tender when pierced with a fork. Be careful not to overcook it, or it will turn to mush.
- Add the Corn and Canned Beans: During the last 5 minutes of cooking, stir in the corn kernels and the rinsed canned beans. They only need to be heated through.
- Final Seasoning: Remove the bay leaf. Stir in the salt and black pepper. Taste the soup and adjust the seasonings as needed. For a brighter flavor, add a squeeze of fresh lime juice or a small splash of apple cider vinegar right before serving. This acidic element wakes up all the other flavors.
Nutrition
- Serving Size: one normal portion
- Calories: 250-300