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Three Sisters Soup

Recipe by: Dietitians of Canada

Canada’s Indigenous peoples knew to plant pole beans, corn and squash together. They called this trio the Three Sisters. Planting them together allowed them to grow stronger. Cooked together they make a delicious hearty and healthy soup! Serve this with some toasty whole-wheat bread.



  • 2 pounds winter squash (such as butternut, acorn or kabocha), seeds removed and cut into chunks
  • 2 tablespoons olive oil
  • 1 small yellow onion, peeled and diced
  • 2 garlic cloves, peeled and minced
  • 1 teaspoon dried thyme
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper
  • 1 ½ cups fresh or frozen corn (about 2 ears of corn)
  • 2 (12-ounce) cans cannellini beans (or any beans you like), rinsed and drained
  • 1 bunch green onions, sliced
  • 1 quart low-sodium vegetable broth (or water)


  • Large baking sheet
  • Large stockpot
  • Blender
  • Spatula or wooden spoon


  1. Preheat the oven to 375°F.
  2. On a large baking sheet, place the squash chunks flesh side down.
  3. Place in the oven and roast for 25 minutes or until soft.
  4. Meanwhile, in a large stockpot, add the oil and place over medium heat.
  5. Sauté the onions until lightly brown, about 4 minutes.
  6. Add the garlic and cook, stirring, for 1 minute.
  7. Add the remaining ingredients and cook, stirring frequently, for 20 minutes.
  8. Remove the squash from the oven.
  9. Let cool for a few minutes then scoop out the flesh of the squash and add to a blender.
  10. Add 1 cup of water and blend for 30 seconds, until pureed.
  11. Carefully add the squash to the soup, stir well and simmer for 5 minutes more. Serve.
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