Three Sisters Soup

Celebrate the harmony of traditional Native American flavors with this hearty and nourishing Three Sisters Soup. Inspired by the agricultural trio of corn, beans, and squash—known as the "three sisters"—this recipe combines these staples with aromatic vegetables, warming spices like cumin, and a vibrant medley of wholesome ingredients. Simmered in flavorful vegetable broth and studded with kidney beans, black beans, and fresh or frozen corn, this soup is the perfect balance of comfort and nutrition. Ready in under an hour, it's a soul-warming dish that’s ideal for cozy dinners or meal prep, offering a gluten-free and vegan-friendly option that's as satisfying as it is flavorful. Serve it piping hot, garnished with fresh parsley for an earthy finishing touch, and enjoy the storied tradition of these time-honored ingredients in every bite. Perfect for autumn evenings or anytime you're craving a hearty, plant-based meal!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic cloves, minced
• 1 medium carrot, diced
• 1 stalk celery stalk, diced
• 6 cups vegetable broth
• 2 cups diced butternut squash
• 1 15-ounce can canned kidney beans, rinsed and drained
• 1 15-ounce can canned black beans, rinsed and drained
• 1.5 cups frozen or fresh corn kernels
• 1 15-ounce can diced tomatoes with their juice
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons chopped fresh parsley (optional, for garnish)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and cook for 3-4 minutes, until translucent.

Step 3

Stir in the minced garlic, carrot, and celery, and cook for another 3-4 minutes, stirring occasionally.

Step 4

Pour in the vegetable broth and bring to a gentle simmer.

Step 5

Add the diced butternut squash to the pot and let it cook for 10-12 minutes, or until the squash begins to soften.

Step 6

Stir in the kidney beans, black beans, corn, and diced tomatoes with their juice.

Step 7

Season the soup with thyme, oregano, cumin, salt, and black pepper. Stir well to combine.

Step 8

Allow the soup to simmer gently for another 15-20 minutes, stirring occasionally, until all the vegetables are tender and the flavors meld together.

Step 9

Taste and adjust seasoning if needed.

Step 10

Serve hot, garnished with fresh parsley if desired.

Nutrition Facts

Serving size	3854.7 grams (3854.7g)

Amount per serving	% Daily Value*
Calories	2169

Total Fat 49.40g	63%
Saturated Fat 8.50g	43%
Polyunsaturated Fat 6.90g
Cholesterol 0mg	0%
Sodium 7793mg	339%
Total Carbohydrate 368.70g	134%
Dietary Fiber 89.90g	321%
Total Sugars 71.80g
Protein 94.20g	188%

Vitamin D 0IU	0%
Calcium 990mg	76%
Iron 32mg	178%
Potassium 9002mg	192%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 19.4%

Protein: 16.4%

Carbs: 64.2%