Three Sisters Soup with Faba Beans
As a spin on the traditional Three Sisters Soup, we’ve added faba beans and red split lentils to this hearty, nutrient-dense soup from our Alberta Pulses from Coast to Coast! collection.
- Pulses
- Faba Beans, Lentils
- Prep Time
- 15 minutes
- Cook Time
- 35 minutes
- Makes
- 4-6 servings
Nutrition
- Serving Size 1 1/2 cups (375 mL)
- Calories 309
- Fat 6 g
- Saturated Fat 1 g
- Cholesterol 6 mg
- Carbohydrate 54 mg
- Fibre 10 g
- Sugars 8 g
- Protein 14 g
- Sodium 438 mg
- Potassium 1211 mg
- Folate 117 mcg
- Iron 4 mg
Ingredients
- 2 lbs (~1 kg) acorn or butternut squash, seeds removed, quartered (yields 1 1/2 cups pureed)
- 1 Tbsp (15 mL) canola oil
- 1 1/2 cups (375 mL) diced white onion
- 3 cloves of garlic, minced
- 1/2 tsp (2 mL) ground tumeric
- 5 cups (1.25 L) prepared vegetable or chicken stock
- 1 1/2 cups (375 mL) kernel corn (fresh or frozen)
- 1 1/2 cups (375 mL) cooked faba beans or canned beans, drained & rinsed (see tips)
- 1/4 cup (60 mL) dry red split lentils
- 1 Tbsp (15 mL) lemon juice
- 1 cup (250 mL) fresh or frozen green beans cut into 1-inch (2.5 cm) pieces
- 1 Tbsp (15 mL) fresh thyme leaves
- 3 Tbsp (45 mL) finely sliced green onions
- salt and ground black pepper to taste
Directions
Preheat oven to 350°F (180°C).
Quarter squash and remove seeds. Roast cut side up on parchment lined baking tray for 35 minutes or until soft. Remove from oven, cool slightly and scoop the flesh into a food processor and purée until smooth. Set aside.
Heat oil in a large stock pot over medium heat and cook onions and garlic until golden.
Add cumin and turmeric and cook for one minute.
Deglaze pot with the stock and stir in squash purée, corn, cooked beans, dry lentils and lemon juice. Bring to a gentle simmer and cook semi-covered for 15 minutes, stirring occasionally.
Sir in green beans, fresh thyme and continue to cook for another 5 minutes.
Season with salt and black pepper to taste and serve.
Tips
- Cooked or canned black beans, red kidney beans or chickpeas are all great alternative to Faba beans in this soup.
- See “Preparing” on our website for instructions to cook Faba beans from dry.
- Prefer a thicker soup? Add more dry red split lentils.
- Strapped for time? Use canned squash or pumpkin (unsweetened).
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