About  |  Contact Us  |  FAQ  

Close this search box.

Three Sisters Soup

Try making this easy, inexpensive Three Sisters Soup! The name “Three Sisters” refers to the corn, squash, & beans, which comes from the Haudenosaunee (Iroquois). 

Recipe Source: FoodHero.org


  • 1 1⁄2 Tablespoons vegetable oil
  • 3 ⁄4 cup diced carrot
  • 1 cup chopped onion
  • 4 cloves garlic, minced or 1 teaspoon garlic powder
  • 2 cups diced squash (summer or winter, fresh or frozen)
  • 1 1⁄2 cups corn (fresh or frozen) or a 15-ounce can (drained and rinsed)
  • 1 1⁄2 cups cooked beans (any type) or a 15-ounce can (drained and rinsed)
  • 1 can (15 ounces) diced tomatoes or 2 cups diced fresh
  • 3 1⁄2 cups low-sodium broth (any type)
  • 1 teaspoon cumin
  • 1 ⁄4 teaspoon pepper


  1. Wash hands with soap and water.
  2. Heat oil in a large pot on medium heat. Add carrot and onion and cook until onions begin to turn a little brown, about 8 to 10 minutes.
  3. Add garlic, squash, and corn and continue to stir for another 3 to 4 minutes.
  4. Add beans, tomatoes, broth, cumin and pepper.
  5. Allow soup to come to a boil, then turn the heat down to a simmer until all vegetables are tender to taste. This will take 15 to 30 minutes, depending on the vegetables used.
  6. Refrigerate leftovers within 2 hours.
Serving Size: 1 cup
Total Fat3 g
Saturated Fat.5 g
Cholesterol0 mg
Sodium22 mg
Total Carbohydrate11 g
Dietary Fiber2 g
Total Sugars13g
Added Sugars included0 g
Protein6 g
Translate »