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Corn, bean and squash soup (Three Sisters soup)

three sisters soup with corn bean and squash in text, with pictures of corn, bean, squash, and a spoon and pot surrounding the text
  • Prep time: 20 m
  • Cook time: 25 m
  • Makes: 8 servings

The Three Sisters Soup is a traditional Indigenous recipe that refers to the combination of corn, beans, and squash. This magical trio of ingredients makes for a hearty soup your whole family will enjoy!

Recipe source: Canada’s Food Guide

Ingredients and Equipment

  • Ingredients
  • Equipment
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Directions

Step 1 

Heat oil in a large saucepan. Add onions and sauté over medium heat, stirring often until golden, about 2 minutes.

Step 2 

Add carrot, garlic and celery and sauté for another 8 minutes, or until softened.

Step 3 

Add vegetable broth and bring to a boil.

Step 4 

Turn down heat and add cubed squash. Simmer, covered, for 8 minutes, stirring occasionally.

Step 5 

Add beans, corn, thyme and pepper. Stir and simmer another few minutes, until squash is soft with a fork.

Tips & Variations

  • Serve this soup hot with crusty whole grain bread.

  • Want leftovers for lunches? Refrigerate for up to 2 to 3 days or freeze for up to 2 weeks.

  • Have a can of corn in the pantry? Use canned corn instead of frozen – make sure to drain and rinse it first.

  • Remember, a little salt goes a long way. Taste the food before adding any salt.

Nutrition Per Serving

Calories
210
Total Fat
2.5g
Saturated Fat
1g
Sodium
750mg
Carbohydrates
40g
Fibre
10g
Sugar
9g
Protein
10g
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