MSU Extension Nutrition

"Three Sisters" Harvest Soup

June 23, 2023

Original recipe courtesy Cooking Matters by Share Our Strength, adapted with support from the Inter-Tribal Council of Michigan.

This vegetable soup is just one way to include the Three Sisters (corn, beans and squash) in your cooking.

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Ingredients

• 1 cup frozen corn
• 1 (15½-ounce) can beans (any variety)
• 1 medium yellow squash
• 2 medium carrots
• 1 small onion
• 2 medium cloves garlic
• 2 medium celery stalks
• 1 large tomato
• 1 Tablespoon canola oil
• 1 teaspoon dried basil or oregano
• ½ teaspoon salt
• ½ teaspoon ground black pepper
• 2 (14½-ounce) cans low-sodium chicken or beef broth
• ½ cup water
• 1 cup whole wheat pasta
• such as wagon wheels
• macaroni
• or penne
• ¼ cup fresh parsley (optional)

Instructions

1. Peel and rinse carrots, onion, garlic cloves. Rinse celery, tomato, squash.
2. Dice onion, celery, and tomato. Mince garlic.
3. Cut carrots and squash in half lengthwise. Place flat side down. Cut into thin, half-moon slices.
4. If using, rinse parsley. Pluck leaves from stems. Mince.
5. In a colander, drain and rinse beans.
6. In a large pot over medium heat, heat oil. Add carrots, onion, garlic, and celery. Cook until slightly soft.
7. Add dried herbs, salt, and pepper. Stir.
8. Add broth, water, tomatoes, squash, beans, and corn. Bring to a boil over high heat.
9. Add pasta. Reduce heat and simmer. Cook until pasta is tender, about 8–12 minutes
10. If using parsley, stir into soup before serving.

Cooking tip

Try using hominy instead of pasta

Photo credit: Jane Sherry, MSU Extension