Fall recipe – Three Sisters Soup

Three Sisters Soup

According to Iroquois legend, corn, bean, and squash are sisters who should be grown in harmony and cannot be separated. Traditionally, the three crops are grown in community, each one benefiting the others.

*Reprinted from the SOADI Making it Sacred Cookbook, with recipes developed by Chef Joseph Hughes. Recipe has been adjusted to four servings.

Check out the cookbook here :  http://soadi.ca/product/cook-book-making-it-sacred/



Prep time : 45 minutes        Cook time: 60 minutes


  • 5 cups     Pumpkin or squash (a mixture of butternut, acorn, and buttercup provides a nice colour and consistency)
  • 1 cup       Fresh or frozen green beans
  • 1 cup       Fresh or frozen corn
  • 5 cups     Chicken stock
  • Pinch       Sea salt (to taste)
  • Pinch       Pepper (to taste)


  1. Place the chicken stock in the pot with half of the cubed squash or pumpkin. Bring to a boil (the squash becomes broken down and becomes the thickener, so that flour or starch does not need to be added.)
  2. Cut the remaining squash or pumpkin into about three-quarter-inch cubes.
  3. Cut or break the beans into about one-inch pieces.
  4. Cut back the temperature to med-high and cook until done. Puree.
  5. Add the balance of the ingredients, bring back to a boil.
  6. Cut the heat back and cook until squash is tender.
  7. Season to taste with sea salt and pepper.

Nutrient Facts    Serving Size: 1 1/4 cup (10 oz.)

  • Calories = 205
  • Fat = 1.9 grams
  • Carbohydrates = 20 grams
  • Protein = 8.3 grams
  • Sodium= 57 mg