Sopa De Milpa

There's something deeply satisfying about a soup that tells a story thousands of years old. Delicious heirloom beans are combined with squash, corn and chilis in our Sopa de Milpa. This is more than just a plant-based meal—it's a celebration of one of the world's most ingenious farming systems and a delicious reminder that our ancestors knew exactly what they were doing when it came to sustainable agriculture.

What Is Milpa Farming?

The word "milpa" comes from the Nahuatl phrase "mil-pa," meaning "field." But milpa is far more than just a field—it's an ancient Mesoamerican agricultural system that has sustained communities for over 4,000 years. At its heart, milpa farming is about growing corn, beans, squash and chilis together in a harmonious relationship. Some say that it is the original, losing the heat loving chilis as it migrated north to become "The Three Sisters" in what is now known as North America. 

The genius of this system is in how each plant supports the others. Corn grows tall and provides a natural trellis for beans to climb. The beans fix nitrogen in the soil, feeding the corn and squash. The squash spreads its large leaves across the ground, shading the soil to retain moisture and prevent weeds. It's a perfect symbiosis that produces abundant food while actually improving the soil rather than depleting it.

Traditional milpa plots often included other crops too— tomatoes, herbs—creating biodiverse gardens that fed entire communities. This wasn't just farming, it was ecological wisdom passed down through generations.

From Field to Bowl

Sopa de Milpa brings this ancient agricultural trio into your bowl, transforming the harvest into a warming, nourishing soup that honors indigenous foodways. Think of it as a plant-based riff on tortilla soup, but instead of being built around meat, the foundation here is the rich, savory bean broth—that liquid gold left over from cooking dried beans that's packed with earthy, mineral flavors.

The beauty of this soup is in its balance. The deep, almost meaty richness of Vaquita Negro bean stock provides a grounding bass note, while the dried pasilla peppers bring a mild, fruity heat with hints of chocolate and raisin. Fresh corn adds bursts of sweetness, zucchini contributes tender texture, and it all comes together as a celebration of the milpa harvest in liquid form.

The Star: Vaquita Negro Beans

If you've never cooked with Vaquita Negro beans, you're in for a treat. These small black heirloom beans from Mexico are prized for their creamy texture and rich, earthy flavor. When cooked, they produce a rich, earthy broth that's the secret weapon in this soup—it adds body and depth that vegetable stock alone could never achieve.

If you're cooking your beans from scratch for this recipe, save that cooking liquid! That bean stock is where the magic happens. The starches and proteins released during cooking create a naturally thick, flavorful broth that forms the soul of the soup.

A Note on Pasilla Peppers

Dried pasilla peppers are one of Mexico's treasured chilis, offering complex flavor without overwhelming heat. Their mild spice level makes this soup accessible to everyone at the table, while their deep, almost smoky sweetness adds layers of flavor that complement rather than compete with the corn and beans. You can find them in most Latin markets or online, and they're worth seeking out for this recipe.

Sopa de Milpa

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Category

Soup

Servings

4

Sopa de Milpa celebrates ancient Three Sisters farming with beans, squash, corn & chilis in a flavorful vegan soup honoring indigenous Mexican traditions.

Author:

Lisa Riznikove

Ingredients

• 1 pound pre-cooked Vaquita Negro Beans
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• 1 cup bean stock from the cooking liquid
• 4 cups vegetable stock
• 4 whole dried pasilla peppers
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• 2 cloves garlic, minced
• 1 small onion, diced
• 1 large zucchini, cubed
• 1 cup fresh or frozen corn kernels

• Fried tortilla strips (optional)

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Directions

1. Cook the Vaquita Negro Beans according to our guide. I added salt, garlic, onion and kombu to the pot when cooking. Vaquita Negro takes 40 minutes in the pressure cooker and about 2-3 hours on the stovetop from dry.

2. In a large pot, sauté the diced onion in a splash of oil over medium heat until softened and translucent, about 5 minutes. Add the minced garlic and cook for another minute until fragrant.

3. Add the torn pasilla peppers to the pot along with the vegetable stock and bean stock. Bring to a boil, then reduce to a simmer and let the peppers soften for about 15 minutes.

4. Use an immersion blender to puree the peppers directly in the pot until the broth is smooth and reddish-brown, or carefully transfer to a blender and return to the pot. This creates the soup's base and distributes that lovely pasilla flavor throughout.

5. Add the corn and cubed zucchini and simmer for about 10 minutes until tender but not mushy.

6. Stir in the cooked Vaquita Negro and heat through for another 5 minutes.

7. Taste and adjust seasoning with salt and pepper as needed. The bean stock will already contribute some saltiness, so taste before adding more.

8. Top with fried tortilla strips, and a drizzle of crema.

Recipe Note

This soup actually tastes even better the next day as the flavors meld together, so don't hesitate to make a big batch. It also freezes beautifully—just leave out the zucchini if you're planning to freeze, as it can get a bit mushy upon reheating. Add fresh zucchini when you reheat instead.