12 2. Making Three Sisters Soup

Scott Wild

This activity offers the learner a practical introduction to Indigenous food sovereignty, after having read the prior sections. Learners are encouraged to share this activity with others and to promote dialogue, within their households, on sustainability.



  • Pan
  • 6-litre pot
  • chef’s knife
  • cutting board
  • stainless steel bowls
  • wooden spoons


Note: Traditional Hominy (white corn) is used in most authentic recipes, however substitutions can be made when supply is limited.

  • 4 pounds of your favorite winter squash (butternut, acorn, sunshine, kabocha, etc.), roughly diced
  • 8 cups chicken stock (use vegetable for vegetarian option)
  • 2 small yellow onions, diced
  • ¼ cup olive oil
  • ¼ cup garlic, chopped
  • 1 teaspoon thyme, plucked and chopped
  • 1 teaspoon sage leaves, chiffonade
  • 1 teaspoon ground black pepper
  • 2 ears corn
  • 2 cups dried beans
  • 1 bunch green onions, sliced

Cooking instructions

  1. Preheat the oven to 350°F.
  2. Halve the squash and scoop out the seeds; roast for 40 minutes, or until soft. Remove from the oven, cool, and scoop the flesh of the squash into a large bowl (save any liquids). Purée the cooled squash in a blender or food processor, or by hand (add liquid if needed).
  3. Soak dried beans for 24 hours; rinse and drain (canned can be used).
  4. In a separate pot, slowly simmer beans over medium heat until tender.
  5. Husk corn and rub with oil, salt, and pepper, and grill until cooked.
  6. Remove grilled corn from the cob and reserve.
  7. In a large stockpot, heat the oil over medium; sauté the onions until they begin to brown. Add the garlic and brown.
  8. Add the thyme, sage, and black pepper.
  9. Add the squash, stock, corn, remaining ingredients, and salt, and simmer for 15-20 minutes.
  10. Taste and adjust seasoning as needed.


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