Canada / Canada's food guide
Three Sisters soup (corn, bean and squash)
This delicious soup is prepared with corn, squash, and beans. In some Indigenous communities, these crops are called the “Three Sisters” because they help each other grow when planted side by side.
Ingredients
- vegetable oil10 mL (2 tsp)
- onion, diced1
- carrots, chopped4
- garlic, minced4 cloves
- celery, chopped4 stalks
- vegetable broth2 L (8 cups)
- butternut squash, peeled and cubed1
- frozen corn375 mL (1 ½ cups)
- no salt added kidney beans, drained and rinsed2 cans (2 x 540 mL/19 oz)
- dried thyme (or fresh)10 mL (2 tsp) (or 60 mL/4 tbsp fresh)
- ground pepper5 mL (1 tsp)
Quantities are auto-calculated from the original recipe as a guide. Items without numbers (e.g. “to taste”) are not changed.
Method 5 steps
Heat oil in a large saucepan. Add onion and sauté over medium heat, stirring often until golden, about 2 minutes.
Add carrots, garlic and celery and sauté for another 8 minutes, or until softened.
Add vegetable broth and bring to a boil.
Turn down heat and add cubed squash. Simmer, covered, for 8 minutes, stirring occasionally.
Add beans, corn, thyme and pepper. Stir and simmer another few minutes, until squash is soft with a fork.
