Canada’s food guide
Corn, bean and squash soup (Three Sisters soup)
Corn, beans and squash make this a hearty soup to keep you warm on those cold nights.
Prep time: 20 minutes
Cook time: 25 minutes
Servings: 8
- 10 mL (2 tsp) vegetable oil
- 1 onion, diced
- 4 carrots, chopped
- 4 cloves garlic , minced
- 4 celery stalks, chopped
- 2 L (8 cups) vegetable broth
- 1 butternut squash, peeled and cubed
- 375 mL (1 ½ cups) corn kernels, frozen
- 2 cans (2 x 540 mL/19 oz) no salt added kidney beans, drained and rinsed
- 10 mL (2 tsp) dried thyme (or 60 mL/4 tbsp fresh)
- 5 mL (1 tsp) ground pepper
- Heat oil in a large saucepan. Add onions and sauté over medium heat, stirring often until golden, about 2 minutes.
- Add carrot, garlic and celery and sauté for another 8 minutes, or until softened.
- Add vegetable broth and bring to a boil.
- Turn down heat and add cubed squash. Simmer, covered, for 8 minutes, stirring occasionally.
- Add beans, corn, thyme and pepper. Stir and simmer another few minutes, until squash is soft with a fork.
Tips
- Serve this soup hot with crusty whole grain bread.
- Want leftovers for lunches? Refrigerate for up to 2 to 3 days or freeze for up to 2 weeks.
- Have a can of corn in the pantry? Use canned corn instead of frozen – make sure to drain and rinse it first.
- Remember, a little salt goes a long way. Taste the food before adding any salt.
Categories
Freezer-friendly
Vegetarian