Three Sisters Soup

The Three Sisters are corn, beans, and squash. In many First Nations traditions, these plants are understood as gifts meant to be grown together, eaten together, and celebrated together.

Each sister helps the others thrive. Corn provides a natural structure for the beans to climb. Beans help enrich the soil with nitrogen, while squash spreads across the ground, shading the soil to help retain moisture, keep it cool, and reduce weeds.

Together, the Three Sisters are a beautiful example of how plants, and people, can support one another.

Want to learn more about the Three Sisters and Indigenous food traditions? Sign up for one of our Indigenous Food Workshops.

Created by Chef Destiny Moser - First Nations, Ojibwe

SERVINGS

4-6 servings

TIME TO PREPARE

10 minutes

COOK TIME

10 minutes

INGREDIENTS

2 tablespoons sunflower or olive oil

1 leek or 1 small onion, diced

Sea salt to taste

½ tablespoon juniper berries, minced, or 1 tsp of black pepper

1 cup butternut squash, diced, frozen or fresh

1 cup green bean, 1-inch pieces, frozen or fresh

1 cup corn, frozen or fresh

4 cups vegetable broth

2 tablespoons fresh sage, rough chopped, or 2 tsp dried sage

DIRECTIONS

1. Heat oil in a large pot over medium-high heat.

2. Add leek and sauté with sea salt and juniper until soft, about 3-4 minutes.

3. Add the squash, beans, corn and broth. Bring to a boil.

4. Reduce heat to medium-low and simmer for 5-10 minutes or until squash is soft and beans and corn are cooked through, stirring occasionally.

5. Add sage and enjoy!

Any leftover soup can be stored in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.