Canku Ota Logo
Canku Ota
Canku Ota Logo
(Many Paths)
An Online Newsletter Celebrating Native America
pictograph divider
Recipe For Three Sisters Soup (Beans, Squash and Corn)

Native American peoples believe in the magic of the "three sisters": beans, squash and corn, planted together in a mutually supportive ecosystem. The beans climb onto the corn, and return nitrogen to the soil; the squash, nourished by the beans, provides shade to the shallow roots of the corn plants and keeps the weeds down. Native Americans also believe that since these three foods protect each other while growing, they will protect whoever eats them together. If that's true, this soup offers plenty of protection. The base of apple cider gives the soup a sweet undertone, which you can balance to your taste with a bit of hot pepper flakes.

Three Sisters Soup
Serves 8.


3 cups apple cider
2 cups water or defatted vegetable or chicken stock
1/2 cup orange juice
1 medium butternut squash, peeled and diced
1 medium onion, peeled and diced
4 cups cooked black beans or 2 15-oz cans (if using canned, rinse and drain the beans)
1/2 tsp Aleppo pepper or mild red pepper flakes, or to taste
2 Tbsp agave nectar, or more to taste
1 tsp sweet or Madras curry powder
1 tsp ground cumin
2 tsp kosher salt, or to taste
1/2 tsp fresh black pepper, or to taste
2 cups frozen corn kernels (no need to defrost)


In a 5-quart Dutch oven or heavy stock pot, add the cider, water or stock, orange juice, squash, onion and black beans. Bring to a boil, then reduce heat to low. Stir in the Aleppo pepper, agave, curry powder and cumin. Keep the soup at a high simmer over low heat and cook uncovered, stirring occasionally, for 15 minutes. Then, add in the salt, pepper and corn. Cook for an additional 15-20 minutes uncovered, stirring frequently, until the soup has reduced and thickened to the consistency you like. (It should be fairly thick.)

pictograph divider
Home PageFront PageArchivesOur AwardsAbout Us
Kid's PageColoring BookCool LinksGuest BookEmail Us
pictograph divider
  Canku Ota is a free Newsletter celebrating Native America, its traditions and accomplishments . We do not provide subscriber or visitor names to anyone. Some articles presented in Canku Ota may contain copyright material. We have received appropriate permissions for republishing any articles. Material appearing here is distributed without profit or monetary gain to those who have expressed an interest. This is in accordance with Title 17 U.S.C. Section 107.  
Canku Ota is a copyright © 2000 - 2015 of Vicki Williams Barry and Paul Barry.
Canku Ota Logo   Canku Ota Logo
The "Canku Ota - A Newsletter Celebrating Native America" web site and its design is the
Copyright © 1999 - 2015 of Paul C. Barry.
All Rights Reserved.

Site Meter
Thank You

Valid HTML 4.01!