Three Sisters Soup refers to the corn, beans, and squash. Together, they form a culturally significant nutrient-dense meal. This soup has fiber, protein, complex carbohydrates, vitamin C, potassium, and more.
This Three Sisters Soup recipe comes from Dream of Wild Health, one of the oldest Native-led nonprofits in the Twin Cities. The organization promotes health and wellness through culturally grounded opportunities for youth leadership, employment, and entrepreneurship; by increasing access to Indigenous foods through farm production, sales, and distribution; and through education that supports the reclamation of cultural traditions, Indigenous cooking, and nutrition.
Learn more about Dream of Wild Health here.
Ingredients
- 5 cups water
- 1/4 cup onion diced
- 1 clove garlic, minced or to taste
- 3/4 tbsp olive oil
- 1/8 tsp celery salt
- 1/8 tsp ground pepper
- 1/4 tsp smoked paprika
- 3/4 tsp salt
- 1/4 tbsp low sodium vegetable bouillon
- 1/2 tbsp low sodium tamari or soy sauce
- 3/4 tbsp chicken or turkey bouillon
- 3/4 cup roasted turkey breast, cube
- 1 14 oz can Cannellini beans, drained and rinsed or 1/2 cup dried hominy corn
- 1 10 oz package frozen, cubed, butternut squash or 1 cup fresh raw squash, cubed
Servings: people
Units:
Instructions
- Bring water to a boil and cover.
- In a separate large pot, add olive oil, and sauté the diced onion and garlic for 3-5 minutes or until the onion is translucent.
- Add the seasonings to the sautéed onions and garlic. Stir and cook for 2-3 minutes or until fragrant.
- Once the water is boiling, add it to the pot with the sautéed onions and garlic.
- Add the hominy, vegetable bouillon, tamari, and salt to the pot, stir well. Over medium-high heat, let cook for 10 minutes.
- Add turkey, beans, and squash. Bring to a boil uncovered. Once boiling, reduce the heat, let cook for 10 minutes.
- Serve warm.
Recipe Notes
If using dried hominy and fresh squash, cooking time will vary.
Make this soup vegetarian by omitting the turkey and chicken bouillon and increasing the amount of vegetable bouillon.
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