Soup: Canada – Great Lakes / Anishinaabe – 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 10 min

Cook 1 hr

Total 1 hr 10 min

Ingredients

- 2 tbsp (30 ml) sunflower oil or tallow
- 1 medium onion, approx. 6 oz (170 g), chopped
- 2 cloves garlic, minced
- 1 cup (185 g) uncooked wild rice, rinsed
- 1 cup (200 g) dried white or kidney beans, soaked overnight and drained
- 2 cups (330 g) corn kernels, fresh or frozen
- 2 cups (300 g) diced winter squash (e.g., Hubbard, kabocha)
- 7 cups (1.65 L) water or light vegetable broth
- 1 tsp (5 g) dried thyme or a few sprigs fresh
- 1 tsp (5 g) fine sea salt, adjust to taste
- 1/2 tsp (2 g) ground black pepper
- 2 tbsp (30 ml) chopped fresh parsley or ramps for garnish

Instructions

1. In a heavy pot, heat the oil over medium heat. Add the chopped onion and cook until softened, about 5 minutes; add garlic and cook 30 seconds.
2. Add the rinsed wild rice, soaked beans, diced squash, corn, thyme, and water or broth. Bring to a boil.
3. Lower heat and simmer, partially covered, until wild rice and beans are tender, about 50–70 minutes (soaking reduces bean time); add more water if necessary to maintain a soupy consistency.
4. Season with salt and pepper, remove any thyme sprigs, and adjust seasoning.
5. Ladle into bowls and garnish with chopped parsley or thinly sliced ramps; serve hot.