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1 1⁄2 Tablespoons vegetable oil

3⁄4 cup diced carrot

1 cup chopped onion

4 cloves garlic, minced or 1 teaspoon garlic powder 

2 cups diced summer or winter squash (fresh or frozen)

1 1⁄2 cups corn (fresh or frozen) or a 15-oz can (drained and rinsed)

1 1⁄2 cups cooked beans (any type) or a 15-oz can (drained and rinsed)

1 can (15 ounces) diced tomatoes or 2 cups diced fresh

3 1⁄2 cups low-sodium broth (any type)

1 teaspoon cumin

1⁄4 teaspoon pepper


1. Wash hands with soap and water.

2. Heat oil in a large pan on medium heat. Add carrot and onion and saute until onions have begun to turn slightly brown, about 8 to 10 minutes.

3. Add garlic, squash and corn and continue to stir for another 3 to 4 minutes.

4. Add beans, tomatoes, broth, cumin and pepper.

5. Allow soup to come to a boil and then turn heat down to a simmer until all vegetables are tender to taste (15 to 30 minutes, depending on the vegetables used).

6. Refrigerate leftovers within 2 hours.


  • Try This: Change the vegetables and beans based on what you have on hand. Instead of cumin, try 2 to 3 teaspoons of Italian seasoning or 1 Tablespoon of curry powder.

Thanks to the Food Hero Indigenous Peoples Workgroup for this recipe.

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8 Cups
Prep time:
15 minutes
Cooking time:
30 minutes
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