Three Sisters Soup

The three sisters planting method grows corn (maize), beans, and squash together as a way of using each plant’s characteristics to support the others. Corn provides a support structure for beans to use as a trellis. They both provide shade for squash who spreads out on the ground and prevents evaporative loss and weed growth. As a legume, beans re-enrich the soil with nitrogen. This recipe merges the three foods together in an easy vegetarian recipe that feeds a crowd. 

Three Sisters Soup

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Servings: 8

Ingredients Method

Ingredients

  

• 1 Your favorite winter squash butternut, acorn, kabocha
• 1 tablespoons avocado oil
• 1 yellow onion diced
• 4 cloves garlic minced
• 2 quarts vegetable stock or water
• 1 teaspoon dried thyme
• 1 teaspoon ground cumin
• 1 pound fresh, frozen, or canned corn kernels
• 1 can cans cannellini beans drained (15 oz)
• 1/4 cup green onions sliced
• Salt to taste

Method

 

1. Halve the squash and scoop out the seeds. Remove the squash seeds and skin and cube the remainder of the squash into 1-inch pieces.
2. In a large stockpot, heat the oil, garlic, and squash over medium heat and sauté the onions until they are translucent. When the onions are soft, add spices and stir for 60 seconds.
3. Add the stock or water, corn, beans, and simmer for 20 minutes or until the squash is fork tender.
4. Taste and adjust seasoning as needed. Enjoy!