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Three Sisters Soup

“Three Sisters” refers to the main ingredients used by the Mohawk, Oneida, Onodaga, Cayuga, Seneca and Tuscarora First Nations. This hearty, delicious meal is comprised primarily of – corn, beans, and squash – and the traditional methods used to cultivate these crops in a sustainable and productive way. This balanced soup is packed with healthy carbs, protein, and fibre, and is a culinary celebration of Indigenous cultures.

Prep time: 20 mins.
Cook time: 35 mins.
Total time: 55 mins.
Servings: 7

What you need

Ingredients

3 tbsp (45 mL) vegetable oil
1 onion, minced
6 cloves garlic, minced
2 tbsp (30 mL) chopped fresh thyme
2 1/2 cups (625 mL) diced butternut squash
1 large carrot, diced
3 tablets Maggi Chicken Bouillon
6 cups (1.5L) vegetable broth
2 cups (500 mL) corn kernels
2 cans (19 oz each) mixed beans
1 1/2 cups (625 mL) fresh green beans, trimmed and cut into 1/2 -inch thick pieces
2 tbsp (30 mL) chopped fresh parsley, optional

How to prepare

Instructions

1

In a large high-sided pot or Dutch oven set over medium-high heat, add oil. Add onion, garlic and thyme and cook for 3 to 5 minutes or until softened and fragrant.

2

Add squash and carrots, Cook, stirring occasionally, for an additional 3 to 5 minutes or until heated through.

3

Whisk chicken bouillon tablets, vegetable broth, corn mixed beans. Cook for 10 to 15 minutes or until squash and carrots are tender. Stir in green beans. Cook for 3 to 5 minutes or until tender crisp.

4

Stir in parsley before serving, if using.

Tips

Storing

Can be stored in airtight container, and refrigerated for up to a week, or frozen for up to 3 months.

Soup
Easy
Lunch
Dinner
Family Meals
Autumn
Winter
Budget-friendly