Soup: USA – Haudenosaunee (Northeastern Woodlands) – Three Sisters Stew

Food safety reminder: Follow safe food-handling practices and use a food thermometer to verify safe internal cooking temperatures.

Serving Size: 6

Approximate Time

Prep 15 min

Cook 1 hr 10 min

Total 1 hr 25 min

Ingredients

- 3 tbsp (45 ml) sunflower oil
- 1 large onion, approx. 8 oz (225 g), chopped
- 3 cloves garlic, minced
- 1 1/2 cups (300 g) dried field beans or marrowfat beans, soaked overnight and drained
- 2 cups (330 g) fresh corn kernels or frozen
- 3 cups (450 g) diced winter squash (butternut or Hubbard)
- 8 cups (1.9 L) water or mild vegetable broth
- 2 bay leaves
- 1 tsp (5 g) dried sage or 1 tbsp (15 ml) chopped fresh sage
- 2 tsp (10 g) fine sea salt, more to taste
- 1/2 tsp (2 g) ground black pepper
- 2 tbsp (30 ml) pure maple syrup (optional)
- 2 tbsp (30 ml) chopped fresh parsley or wild onion greens for garnish

Instructions

1. Heat the sunflower oil in a large pot over medium heat. Add the chopped onion and cook until translucent, about 5–7 minutes; add the garlic and cook 1 minute more.
2. Add the soaked, drained beans, diced squash, corn kernels, bay leaves, sage, and water or broth. Bring to a boil, then reduce to a simmer.
3. Simmer gently, partially covered, until beans and squash are tender, about 60–75 minutes (time varies by bean soaking and age). Skim foam if needed.
4. Remove bay leaves, stir in maple syrup if using, and season with salt and pepper to taste.
5. Serve hot garnished with chopped parsley or wild onion greens and an optional drizzle of melted butter or additional maple syrup.