Three Sisters Corn Soup

In this video, we show how to make three sisters corn soup. It’s a great vegan/vegetarian option that takes advantage of all the nutritional benefits of eating corn, beans, and squash together with other nutritious vegetables. Here are the ingredients: 1 pound of raw white corn 1 cup of dry beans 4 cups of winter squash 1 tomato 1 onion 2 celery stalks/pieces 2 cloves of garlic 1 tsp basil 1 tsp cumin 2 parsnips 4 carrots 2 cartons of vegetable stock 1 cup of pepitas The day before, prepare the following items: Hull 1 pound of raw white corn in hardwood ashes. Refrigerate overnight. (See previous video about how to hull corn.) Cook the beans on low in a small crock pot overnight making sure there is at least three inches of water covering the beans. Cook the squash by cubing it up and cooking it in a crock pot on low overnight. The day of, finish the soup: Puree tomato, onion, celery, and garlic and place the puree into a cooking pot. Add the basil and cumin and simmer for 10 minutes. Add 1 carton of vegetable stock to the cooking pot. Chop up the parsnips and carrots and add them to the cooking pot. Simmer until tender. This can take an hour or more. Puree the squash. Add puree to cooking pot. Add white corn and beans to cooking pot. Add the rest of the vegetable stock, adding more or less for desired thickness. Simmer until heated through. Add pepitas as a garnish. For more information on the health benefits of eating corn, beans, and squash together, check out this article by Jane Mt. Pleasant, a Tuscarora woman: Food Yields and Nutrient Analyses of the Three Sisters: A Haudenosaunee Cropping System https://ojs.ethnobiology.org/index.php/ebl/article/view/721/413