Three Sisters Soup

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I have always had a keen interest into the cuisines of the different Indigenous people living across the world. When I visited Ottawa in September, I visited the Canadian Museum of History which has the largest exhibit honoring the First Nations and Inuit cultures and holds the history, diversity, resourcefulness and endurance of the First Nations, Métis, and Inuit peoples.

That day I’ve learned so much that I haven’t known before – I thought I understood the unfortunate demise and pain that they had to go through previously, but learning about their true origins more than 25,000 years ago and how they endured and survived the cold, harsh winters and passed down their knowledge and culture through generations was truly mind boggling. To this day I struggle to find the words to say.

The peoples of the Americas endured colonization throughout centuries in different ways and in different points in time. The colonization of Turtle Island, ethnic cleansing, land theft, environmental destruction, forced displacement of people from their homes, and justification of all these atrocities should never be forgotten…

It is our duty to acknowledge, appreciate, and support Indigenous people and their right to self-determination, respect, sovereignty, and to honor their deep respect and connection to their lands and to the environment.

Three Sisters Soup is a traditional recipe of the Indigenous people of North America. The term “three sisters” refers to three plants that grew together like sisters, also referred to as companion planting,,

“Three sisters so-called because Native Americans interplanted corn, beans and squash in the same mound. The 3 thrive together because corn provides a natural pole for the beans to climb, the beans fix nitrogen in the soil, and the squash leaves shade the ground to prevent the growth of weeds.”

Those three plants are very popular in Indigenous cultures and is prevalent in their cuisine.

“The Three Sisters also offer spiritual connection and appear in mythology across tribes, from the Hopis of the Southwest to the Oneidas of the Midwest and the Iroquois in the Northeast.” According to Andi Murphy, a Navajo from New Mexico, “For every tribe and for every individual Native person, the flavors and smells of these three key ingredients hold so much memory. For some, the stories are like mine. For others, the stories are attached to Indigenous culture and ceremony.”

This hearty soup is autumn in a bowl, and I hope you thoroughly enjoy cooking it at home and honor the Indigenous people’s cuisine!

To know more about the map of the Indigenous peoples, check out https://native-land.ca/.

This recipe is inspired by Chef Vasapolli: https://www.uwindsor.ca/dailynews/2017-09-28/chef-shares-secret-sisters-soup

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Three Sisters Soup

Yield: 4-6

Author: Yasmeen's Kitchen Diary

Prep time: 10 MinCook time: 45 MinTotal time: 55 Min

This delicious, hearty soup goes back to various First Nations, Métis, and Inuit from centuries ago and is autumn in a bowl!

Ingredients

• 1 cup beans, soaked overnight
• 1 large carrot, diced
• 1 large celery, diced
• 1 large onion, diced
• 1 butternut squash, diced
• 2 tbsp butter or olive oil
• 1 corn (can or fresh)
• 4 garlic cloves
• ½ cup crushed tomato
• 4 cups vegetable or chicken stock
• Fresh thyme, oregano, and bay leaf
• Salt and pepper

Instructions

1. Soak beans overnight. 
2. Wash and dice all the vegetables.
3. In a pot, melt butter. 
4. Sauté onions until translucent. 
5. Add garlic and stir until fragrant. 
6. Add the carrots and celery and sauté for 5 minutes. 
7. Add the butternut squash and sauté for another 5 minutes. 
8. Stir in the crushed tomatoes, cook for 3 minutes.
9. Add stock and bring to a boil.
10. Add the herbs – thyme, oregano, and bay leafs. 
11. Season with salt and pepper, to taste. 
12. Lower heat down to a simmer and cook for 10-15 minutes, until the butternut squash soften. 
13. Add beans and corn, and simmer for an additional 15-20 minutes, until the beans and the butternut squash are tender. 
14. Garnish with freshly chopped parsley and serve with toasted bread.

Notes:

You may roast the butternut squash in the oven before incorporating them in the soup.

There are two ways to do this:

• Roast the entire butternut squash after oiling and salting it at 375ºF (190ºC) for about 45 mins - 1 hour, then scoop up the butternut squash and mash it into a purée and incorporate it into the soup.
• Dice it and roast it on a baking tray until it becomes tender and stir it into the soup in the end.

For a vegan soup:

• Replace butter with olive oil.
• Replace chicken stock with vegetable stock.

To incorporate meat:

You can make this soup like a stew by adding meat of your choice. Brown the meat on all sides in the pot and set it aside, then continue by sautéing onions, etc...

Incorporate the meat again once you add the stock and leave it to simmer until fork tender.

Examples for best cuts of beef for a stew:

• Chuck
• Bottom sirloin
• Shanks
• Brisket

Nutrition Facts

Calories

213.43

Fat (grams)

7.38

Sat. Fat (grams)

3.98

Carbs (grams)

34.49

Fiber (grams)

6.71

Net carbs

27.78

Sugar (grams)

11.68

Protein (grams)

7.29

Sodium (milligrams)

502.73

Cholesterol (grams)

17.07

https://www.yasmeenskitchendiary.com/home/three-sisters-soup

autumn recipes, soups

Soups

Native American, Indigenous Peoples

Bon appétit!