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Iroquois Soup From Loren Martin

Iroquois Soup From Loren Martin recipe image
This rustic Iroquois-inspired soup, often called u'nega'gei, is a comforting bowl of history. Featuring tender haddock fillets, baby lima beans, and earthy mushrooms, it is thickened naturally with yellow cornmeal to create a rich, stew-like consistency. The flavor profile is savory and subtle, enhanced by aromatic garlic, fresh basil, and a splash of dry sherry. It is a perfect weeknight dinner that feels both nourishing and authentic, evoking the simple, abundant cooking of early Native American tribes. Serve it hot with crusty bread for a satisfying meal that warms the soul.
Cooking Method:
Cuisine:
Courses:
Difficulty: Beginner
Servings: 4
Calories: 200.8
Dietary: Gluten-free
Description
This rustic Iroquois-inspired soup, often called u'nega'gei, is a comforting bowl of history. Featuring tender haddock fillets, baby lima beans, and earthy mushrooms, it is thickened naturally with yellow cornmeal to create a rich, stew-like consistency. The flavor profile is savory and subtle, enhanced by aromatic garlic, fresh basil, and a splash of dry sherry. It is a perfect weeknight dinner that feels both nourishing and authentic, evoking the simple, abundant cooking of early Native American tribes. Serve it hot with crusty bread for a satisfying meal that warms the soul.
Ingredients
  • 12 oz Haddock fillets
  • 10 oz Baby lima beans
  • 4 ea Large mushrooms, sliced
  • 1 ea Onion, thinly sliced
  • 1 cloves Garlic, crushed
  • 2 tablespoon Yellow corn meal
  • 2 oz Beef consomme
  • 1/3 c Dry sherry (optional)
  • 2 tablespoon Minced parsley
  • 1/2 teaspoon Basil
  • 1/4 teaspoon Salt
  • 1 dash Fresh ground pepper
Directions
  1. 1
    Combine the mushrooms, beef consomme, corn meal, parsley, garlic, basil, onion, salt, and pepper in a large saucepan.
  2. 2
    Bring the mixture to a simmer over medium heat, then cook uncovered for 10 minutes, stirring occasionally to prevent sticking.
  3. 3
    Gently add the haddock fillets, baby lima beans, and dry sherry (if using) to the pot.
  4. 4
    Simmer for 20 minutes, stirring gently and breaking the haddock into bite-sized pieces as it cooks.
  5. 5
    Serve the soup hot.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 200.8kcal
% Daily Value *
Total Fat 8.1g13%
Saturated Fat 3.0g15%
Cholesterol 39.0mg13%
Sodium 47.4mg2%
Total Carbohydrate 15.3g6%
Dietary Fiber 2.1g9%
Sugars 3.5g
Protein 18.2g37%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: iroquois, fish soup, haddock, lima beans, cornmeal, stew, native american, hearty, comfort food, mushroom, sherry, garlic, basil, onion, parsley, simmer, protein, historical, rustic, thick soup
Read it online: https://www.chefs-mate.com/recipe/iroquois-soup-from-loren-martin/