Three Sisters Posole
This soup recipe includes the Three Sisters: corn, beans, and squash. This trio of foods has been grown, eaten, and held sacred for most agricultural indigenous people of the Americas.
Prep: 15 mins
Cook: 2 hrs 30 mins
Total: 2 hrs 45 mins + soaking
Yield: 6 servings
Ingredients
Ingredients
- 2 cups dried blue corn posole, available in some groceries and online
- 1 cup tepary beans (or other small beans), soaked for at least 2 hours or preferably overnight
- 2 medium zucchini, chopped into 1-inch pieces
- 1 Tbsp ground red chile
- 4 garlic cloves, minced
- 1 onion, chopped
- 2 tsp dried Mexican oregano
- 8 cups vegetable stock
- Sea salt to taste (optional)
Instructions
Instructions
- 1. Cook the blue corn posole: In a medium sized pot, cover posole with plenty of water and bring to a boil. Reduce heat and cook until tender, about 2 hours. Drain and set aside.
- 2. Cook the beans: In a separate medium sized pot, cover beans with plenty of water and bring to a boil. Reduce heat and cook until tender, about 1½‐2 hours depending how long the beans were soaked. Drain and set aside.
- 3. In a large pot, add the minced garlic, chopped onion, zucchini, oregano, ground chile, and vegetable stock. Bring to a boil, then add the cooked posole and beans. Reduce heat and simmer for about 30 minutes to allow the flavors to come together. Add sea salt to taste (optional).
- 4. Serve with warm corn tortillas, wild onions or scallions, and a squeeze of fresh lemon or lime.
Copyright 2025 Center for Nutrition Studies. All rights reserved.
Deepen Your Knowledge With Our
Plant-Based Nutrition
Certificate
Certificate
- 23,000+ students
- 100% online, learn at your own pace
- No prerequisites
- Continuing education credits