Healthy Three Sisters Soup

Three Sisters Soup is a nutritious harvest soup made with maize, squash, and beans. Traditional Native American soup is a family favourite!

– 2 Tbsp olive oil – 1 medium yellow onion, peeled and diced – 2 cloves garlic, minced – 1 lb red potatoes, diced (no need to peel) – 1 tsp chipotle powder – 1 tsp cumin – 2 bay leaves – 32 ounces chicken broth – 28 ounce can diced fire roasted tomatoe – salt and fresh cracked black pepper – 1 jalapeño pepper, minced (leave out for less heat) – 1 zucchini, diced (do not peel) – 1 summer squash, diced (do not peel) – 3 ears corn, kernels removed – 2 cups cooked black-eyed pea GARNISH (OPTIONAL) – fresh parsley – grated cheese such as Parmesan or Asiago



Heat oil in a large soup pot or Dutch oven and add diced onion. Cook the onion for five minutes, stirring periodically, until softened. Add garlic and sauté another minute.

Step 1

Step 2

Add the potatoes, chipotle powder, cumin, and bay leaves to the pot and simmer for two more minutes, stirring constantly.

Step 3

Simmer broth and tomatoes in the pot. If desired, add jalapeños at this time. Bring to boil.

Step 4

Lower the heat and simmer for 8-12 minutes to tenderise the potatoes. Cover the pot but simmer, not boil.

Step 5

The soup should bubble again after adding zucchini, summer squash, corn, and beans. Add salt and black pepper to taste. Add chipotle or cumin now if desired.

Step 6

Cover and simmer soup for a few minutes. Just remove the rawness from veggies. The soup is done when they're just tender. 

Step 7

If your soup is too thick, add water. If you want, you can add cheese and fresh parsley on top of the soup before serving.

Also See

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