Three Sisters Soup (Native American)

The Three Sisters are the three main agricultural crops of some Native American groups in North America The Three Sisters are squash, maize/corn, and climbing beans. These crops where the main agriculture staples of the Native American diet and cuisine. Most tribes had their own variation on the Three Sisters garden with different variations of each of the "sisters".

I thought this was pretty interesting from Wikipedia about the growing conditions and nutritionals of the three crops: The three crops benefit from each other. The maize provides a structure for the beans to climb, eliminating the need for poles. The beans provide the nitrogen to the soil that the other plants utilize and the squash spreads along the ground, monopolizing the sunlight to prevent weeds. The squash leaves act as”living mulch," creating a microclimate to retain moisture in the soil, and the prickly hairs of the vine deter pests. Maize lacks the amino acids lysine and tryptophan, which the body needs to make proteins and niacin, but beans contain both and therefore together they provide a balanced diet.

This recipe is a rustic variation of the three sisters soup that has been passed down from generations of Native American cooks. It is very simple to make - incorporate all ingredients and cook basically.

I am pretty sure that original versions of this recipe would have made use of hominy (a variety of dried maize). If you are looking for greater authenticity in this meal, gladly swap out the corn for hominy.

This is a great camping meal since all ingredients carried are dried and the dish holds up very well to cooking all day over an open fire.

Ingredients:

• 1 cup dried beans, any variety
• 1 cup dried sweet corn
• 1 cup dried squash
• 1 cup dried beef chunks (to taste)
• 2 tbsp barley
• 1 tbsp. garlic powder
• Small handful of dried onion
• Any other dried veggies (you desire or have around)

Process:

1. Place all ingredients in a pot and add water to cover by 2 inches
   
   
2. Do NOT salt the dish - add ONLY pepper to taste
   
   
3. Cook for at least 2 hours - if you need to add more water, add hot water because cold water makes the skins on the beans tough