Close up shot of a bowl of soup with pureed squash, corn, and hominy. Garnished with parsley.

Three Sisters Soup

 

Close up shot of a bowl of soup with pureed squash, corn, and hominy. Garnished with parsley.

Three Sisters Soup

A traditional Indigenous* soup made with beans, corn, and squash.
Prep Time 5 minutes
Cook Time 25 minutes
Roasting Time-Squash 45 minutes
Total Time 1 hour 15 minutes
Course Main Dishes, Soups and Stews
Cuisine Indigenous
Servings 4 Servings
Calories 419 kcal

Ingredients
  

  • 3 tablespoons butter
  • 4 cups chicken or vegetable stock
  • 1 cup onion, diced
  • 1 clove garlic, minced
  • 1 butternut or acorn squash, roasted and pureed
  • 1 teaspoon curry powder
  • ½ teaspoon salt
  • ½ cup yellow corn kernels
  • ¼ teaspoon ground coriander
  • ½ cup hominy, cooked
  • 1 cup white beans, cooked
  • 1/8 teaspoon crushed red pepper

Instructions
 

  • Melt butter in a large saucepan over medium-high heat.
  • Add onion and garlic, cook for 3 to 5 minutes or until tender.
  • Stir in spices, cook for 1 minute.
  • Add stock, corn, hominy, and beans, and bring to a boil.
  • Reduce heat to low and cook, stirring occasionally, for 15 to 20 minutes to develop flavors.
  • Stir in pureed squash, and cook for 5 minutes or until heated through.
  • Serve warm with chives and plain yogurt as a garnish.

Notes

* Indigenous Peoples in the Americas refer to squash, beans, and corn as the “Three
 Sisters” crops. They are planted in mounds by Indigenous women farmers. The 
plants nurture each other like family, growing better together. This form of planting became common across North America.
Recipe by Donna LaChapelle and Patricia Chandler and used with permission from First Nations Development Institute. 

Nutrition

Serving: 2 cupsCalories: 419kcalCarbohydrates: 55gProtein: 16gFat: 10gSaturated Fat: 5.5gSodium: 372mgFiber: 13gSugar: 6g
Keyword Beans, Corn, Fall, Meatless, Squash
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