This month’s Made With Mettā recipe is Three Sisters Soup. The traditional ingredients, corn, beans, and squash, come from an Indigenous agricultural system often called the “Three Sisters.” For centuries, these crops were grown together in a mutually supportive relationship. Corn provides a structure for beans to climb, beans nourish the soil, and squash shades the ground to retain moisture.
This planting method reflects a deep ecological wisdom rooted in Indigenous traditions and offers a beautiful reminder of interdependence and the understanding that thriving communities depend on relationship, balance, and care.
Three Sisters Soup
Servings: 6
Preparation Time: ~20 minutes
Cook Time: ~45 minutes
Ingredients
- 1 quart (¼ gallon) vegetable stock or water
- 1½ cups canned kidney beans
- 1⅛ cups corn kernels (fresh or frozen)
- 1¼ pounds butternut squash (whole or pre-cut into 1-inch pieces)
- ⅓ pound carrot, diced
- ⅔ pound onion, diced
- 1 tablespoon garlic, minced
- 2 tablespoons olive oil
- 1 tablespoon sage (fresh or dried)
- ½ tablespoon salt
- ½ teaspoon black pepper
Instructions
1. Preheat oven to 375°F.
2. Prepare the squash:
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- If using a whole squash, halve it and scoop out the seeds. Place cut side down on a baking sheet and roast for about 45 minutes, or until tender.
- If using pre-cut squash, spread pieces on a sheet pan and toss with olive oil, salt, and pepper. Roast until tender (this will take less time).
3. Sauté the vegetables: While the squash cooks, heat olive oil in a soup pot over medium heat. Add diced onion and sauté until deep golden brown.
4. Add aromatics: Add garlic and carrots and cook until the garlic becomes fragrant.
5. Add squash: If using whole roasted squash, scoop the flesh from the skins and add to the soup pot, stirring to break up large pieces. If using pre-cut roasted squash, add directly to the pot.
6. Add liquid and bring to a boil: Pour in the vegetable stock (or water) and bring the soup to a boil.
7. Simmer: Reduce heat and add corn, sage, salt, pepper, and cooked beans. Add some of the bean liquid if needed to reach your desired consistency.
8. Cook until flavors meld: Simmer 15–30 minutes, then adjust salt and pepper.
