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Three Sisters soup
Corn, beans and squash soup of the Haudenosaunee
The Three Sisters, corn, beans and squash planted together in one mound, are the heart of Haudenosaunee farming in what is now southern Ontario and Quebec, and of many other Eastern Woodlands nations. Simmered together, they make a filling, golden autumn soup served at harvest gatherings and at home through the winter. This version uses dried beans and fresh squash for a thick, naturally sweet pot. A common mistake is adding the corn too early, which makes it tough; it goes in for the last 10 minutes. Chef's tip: roast half the squash first for a deeper, nuttier flavour.
- Total time
- 70 min
- Difficulty
- easy
- Serves
- 6
Ingredients
- 2 tbsp sunflower oil
- 1 onionchopped
- 2 cloves garlicchopped
- 1 ¾ lb pumpkin or winter squashpeeled and cut into 2 cm cubes
- 1 lb cooked kidney or cranberry beansdrained (2 tins)
- 6 ¼ cups vegetable stock
- 1 tsp dried sage
- 1 tsp dried thyme
- 10 ½ oz sweetcorn kernelsfresh or frozen
- 1 tsp salt
- ½ tsp black pepper
- 3 tbsp toasted pumpkin seeds (optional)to serve
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Method
0/5 doneStep 1: Heat 2 tbsp sunflower oil in a large pot over a medium heat and fry 1 onion for 7–8 minutes until soft and golden. Add 2 cloves garlic for 1 minute.
8 minStep 2: Add 1 ¾ lb pumpkin or winter squash, 6 ¼ cups vegetable stock, 1 tsp dried sage and 1 tsp dried thyme. Bring to the boil, then simmer for 25–30 minutes until the squash is very soft.
30 minStep 3: Mash about a third of the squash against the side of the pot to thicken the soup.
3 minStep 4: Add 1 lb cooked kidney or cranberry beans and 10 ½ oz sweetcorn kernels and simmer for 10 minutes until the corn is tender and sweet. Season with 1 tsp salt and ½ tsp black pepper.
12 minStep 5: Ladle into bowls and scatter with 3 tbsp toasted pumpkin seeds.
1 min
Nutrition per serving
- Calories
- 260 kcal
- Protein
- 11 g
- Carbs
- 46 g
- Fat
- 5 g
- Fibre
- 11 g
Nutrition values are estimates.
KrazyBadal
Good to know
- How long does three Sisters soup take?
- About 70 minutes in total: 20 minutes to prepare and 50 minutes to cook.
- How many people does it serve?
- 6 as written. Change the servings above the ingredients and every amount scales to match.
- Is it vegan?
- Yes. It has no meat, fish, dairy or eggs.
- Is it gluten free?
- Yes, as written. Check the labels on stock, sauces and spice mixes, which sometimes contain gluten.
- What can I use instead of onion?
- 2 shallots per onion.
- What can I use instead of garlic?
- ½ tsp garlic paste or ⅛ tsp garlic powder per clove.
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