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
  1. Heat oil in a large saucepan. Add onions and sauté over medium heat, stirring often until golden, about 2 minutes.
  2. Add carrot, garlic and celery and sauté for another 8 minutes, or until softened.
  3. Add vegetable broth and bring to a boil.
  4. Turn down heat and add cubed squash. Simmer, covered, for 8 minutes, stirring occasionally.
  5. 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