Serves: 6
Prep time: 20 minutes
Cook time: 35 minutes
Fruit and veg: 3 serves per portion
Ingredients
1 tablespoon vegetable oil
1 brown onion, finely diced
6 garlic cloves, minced
2 tablespoons fresh thyme, chopped
2 ½ cups butternut pumpkin, peeled and diced
1 large carrot, diced
2 reduced salt chicken stock cubes
6 cups reduced salt vegetable stock
420g can corn kernels, drained
2 x 420g cans four bean mix, drained
1 ½ cups green beans, trimmed and chopped
2 tablespoons fresh parsley, chopped
Method
HEAT oil in a heavy-based saucepan over medium-high heat. Add onion, garlic and thyme and cook for 3 to 5 minutes or until softened and fragrant.
ADD pumpkin and carrots. Cook, stirring occasionally, for an additional 3 to 5 minutes or until heated through.
ADD chicken stock cubes, vegetable stock, corn, and four bean mix. Cook for 10 to 15 minutes or until pumpkin and carrots are tender.
STIR in green beans and cook for a further 3 to 5 minutes or until tender crisp.
STIR in parsley and serve.
What’s Great About It?
This Native American soup is made from corn, beans, and squash (pumpkin), known collectively as the “three sisters”. They are the main ingredients used by the Mohawk, Oneida, Onodaga, Cayuga, Seneca and Tuscarora First Nations, as three crops offer collective benefits when planted in combination. This hearty, delicious meal is packed with fibre and flavour, and is a culinary celebration of Indigenous cultures.
Recipe courtesy of the Country Kitchens 2025 Country of Study Collection – Canada
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