Three Sisters Soup

April 21, 2022

Serves 8 to 10

For centuries,  Haudenosaunee people grew squash, beans, and corn together. This is adaptation of recipe by Canadian chef and Cree elder, Bertha Skye who earned a gold medal at the Culinary Olympics in Frankfurt, Germany in 1992.


  • 1 – 425 ml (15 oz) can white hominy, drained and rinsed OR
  • 3 cups frozen white corn kernels
  • 1 cup chopped green beans, fresh or frozen
  • 1 – 540 ml (19 oz) can red kidney beans, optional
  • 1 medium butternut squash, peeled, seeded and cut into bite-sized cubes
  • 1 large russet potato, peeled and diced
  • 4 cups water 
  • 4 cups low-sodium vegetable broth
  • Kosher salt and freshly ground black pepper to taste

Directions: In large soup pot, over high heat, combine broth and water. Add half of the white corn, then all the green beans, squash, red kidney beans and potatoes. 

Bring the mixture to a boil over high heat then reduce heat to medium-low. Simmer until vegetables are almost tender, about 30 minutes. Mash lightly with a potato masher. 

Stir the remaining corn and season to taste with salt and pepper to taste. Simmer for an additional 10-15 minutes and serve. Garnish with toasted, hulled pumpkin seeds if desired.