The Three Sisters Soup (beans, corn and squash)

1. Preheat the oven to 200°C (about 400°F).
2. Place the pre-soaked beans (4 hours), bay leaves, 3 garlic cloves and a pinch of salt in a large pot containing at least 6 medium cups of water. Cover and bring to a boil over medium heat until the beans are tender.
3. Skim off any foam that rises to the surface while cooking.
4. Place the onions, bell peppers, and pumpkin pieces in a baking dish. Drizzle with a little olive oil, add salt, and one tablespoon of smoked paprika.
5. Put in the oven and roast until the vegetables are grilled, at least 30 minutes.
6. Add these cooked vegetables to the pot with the beans.
7. Add the rest of the smoked paprika, cumin, cinnamon, black pepper, oregano, carob molasses, tomato paste, and chili paste (optional).
8. Taste and adjust salt if needed.
9. Mix the soup with an immersion blender until you get a creamy and smooth texture.
10. Set aside.
11. Heat 1 tablespoon olive oil in another pan. Add the corn and 3 chopped garlic cloves. Cook until the corn starts to brown and there is just a bit of liquid left.
12. Season with salt and pepper (or chili flakes).
13. Remove from heat and add ¼ cup chopped coriander.
14. Serve the soup in a bowl. Garnish with the corn and coriander mixture.

Pumpkin, beautiful and delicious

Pumpkin, part of the squash family (cucurbits), is both playfully shaped and impressive, with a bright color and many properties. Low in calories, rich in water, fiber and antioxidants, with high levels of vitamin C and B vitamins—B1, B2, B3, B5—it may help prevent aging and cardiovascular diseases. In addition to its flesh, its roasted seeds are highly prized.

Aside from its nutritional value and its many uses in the kitchen—soups, lasagnas, cakes, pies—pumpkin is an essential ingredient, along with turkey and pecan pie, at Thanksgiving dinner in the United States. It is also synonymous with Halloween celebrations, carved and transformed into Jack-o’-lantern, a famous character from children’s stories.