Recipes » Soups » Three Sisters Posole
T. Colin Campbell Center for Nutrition Studies
Three Sisters Posole Recipe

Three Sisters Posole

By 1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5(1)
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
Gluten Free Low Sugar Nut Free Soy Free

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)
Plant-Based Nutrition Certificate

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.

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