Ingredients

• 2 cups dried kidney beans, cooked (6 cups cooked, or 3 cans)
• 1 1/2 cups dried black beans cooked (4 cups cooked, or 2 cans)
• 4 cups butternut squash, about a 2-3 pound squash
• 1 cup chopped carrots
• 2 cups chopped onions
• 2 cups chopped peppers 
• 3 tbsp minced garlic
• 2 tsp sea salt (or more to taste)
• 4 tbsp chili seasoning or more depending on how spicy you like it (you can make our own blend to your preferences. See recipe below.) 
• 2 tsp cumin
• 2 tsp ground coriander
• 1 28oz can of tomatoes or 4 cups of fresh chopped tomatoes
• Additional water if needed
• 2 cups organic frozen corn
• For Serving: some Sriracha or your favourite hot sauce, fresh scallions or avocado slices if desired. 

Chili Seasoning

• 2 tbsp smoked paprika
• 2 tbsp cumin
• 1/2 tbsp garlic powder
• 1/2 tbsp ground chilies or red chili powder (this is the pure stuff)

Instructions

1. Place all ingredients into pot at once, simmer on low, until liquid is absorbed, and chili has cooked down, about 1 1/2 hours.

2. Serve over brown rice and topped with avocado slices and hot sauce, if desired.

Enjoy!

Nutritional Benefits

• Very high in fiber! Almost 19 g per serving! Helps to regulate blood sugar, reduce blood pressure, increate satiety, great for diabetics, and aids in digestive health.
• High in plant-based protein, 19 g! Great for healing and repairing tissues.
• No cholesterol, and virtually no fat (none added), great for heart health and diabetes.
• Outstanding source of potassium, 1,442 mg, and magnesium-both are important for heart health and lower blood pressure. Potassium aids in nervous system and kidney function.
• Awesome source of Vitamin A, 276% DV-an antioxidant that helps with dental, bone, eye, hair, and skin health.
• Great source of Vitamin C, 171% Vitamin C.
• High source of plant-based iron, 34% iron, important for oxygenation of blood Great source of plant-based calcium, which is better absorbed by the body than from animal sources, 15%, important for bone and dental health.

Ingredients

• 1 cauliflower – cut into small pieces
• 1 large onion sliced
• 3-4 cloves garlic minced
• 1 tbsp tarragon
• Vegan bouillon cubes 
• Salt & pepper to taste

Instructions

1. Place ½ cup water into a soup pot and sauté onion and garlic until soft and translucent.
2. Add cauliflower and water to almost cover cauliflower – you don’t want it too watery so less is better. Add bouillon cubes and stir in. Cover with a lid and simmer on a lower heat for about 20 minutes. Stir in the tarragon.
   
3. Puree the soup and serve hot with salt and pepper and/or hot sauce if that’s your thing – to individual taste.
4. Taste and adjust seasoning as needed.

Enjoy!

Three Sister Soup is a traditional fall harvest meal here at Sugar Ridge.  We love to serve it around Thanksgiving but it’s a great one to share all winter. The Three Sisters (corn, squash and beans) used to be grown together in a collaborative way using the strength of each plant to support the other.  And, they taste great together!

Serves 8

Ingredients

• 4 pounds squash (we use butternut)
• 4 quarts vegetable stock (or water)
• 2 – 3 small onions, diced
• 3 – 5 cloves garlic, chopped
• 2 teaspoons dried thyme
• 1 teaspoon ground black pepper
• 3 cups fresh or frozen corn kernels
• 3 cans white kidney / cannellini beans
• 1 bunch green onions, sliced
• 1 large bay leaf

Instructions

1. Preheat the oven to 350°F. Halve the squash and scoop out the seeds, then roast for 40 minutes, or until soft. Remove from the oven, cool, and scoop the flesh of the squash into a large bowl (save any liquids!). Puree the cooled squash in a blender or food processor (add a little liquid if needed).
2. In a large stockpot, sauté the onions in a bit of water until they begin to brown.
3. Add the garlic, thyme, and black pepper and cook, stirring often, until the garlic turns light brown in color.
4. Add the stock, bay leaf, and squash and bring to a simmer. Add the remaining ingredients and salt, and simmer for 15 – 20 minutes.
5. Taste and adjust seasoning as needed.

Garnish with green onion, and serve crusty bread.