By Grocery List Plus Editorial Staff | Published on June 2, 2026
Serves 8
123 cal · 50 min
Three Sisters Soup
Recipe GLPR0f10158f243a33
A hearty, vegetable-forward soup inspired by the traditional Native American "three sisters" growing method that pairs corn, beans, and squash. This nourishing dish combines tender garden vegetables with aromatic spices in a savory broth, creating a comforting meal that celebrates whole foods and seasonal produce.
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Ingredients
1 1/2 tablespoons vegetable oil
3/4 cup carrot, diced
1 cup onion, chopped
4 cloves garlic, minced
2 cups summer or winter squash, diced
1 1/2 cups corn, fresh or frozen
1 1/2 cups cooked beans, any type
1 can (14.5 oz) low-sodium diced tomatoes
3 cups low-sodium broth
1 teaspoon cumin
1/4 teaspoon black pepper
Directions
Wash your hands thoroughly with soap and water before beginning.
Heat the vegetable oil in a large pot over medium heat until shimmering, about 1 minute.
Add the diced carrot and chopped onion to the hot oil. Sauté for 8 to 10 minutes, stirring occasionally, until the onion begins to turn golden brown at the edges.
Stir in the minced garlic, diced squash, and corn. Continue cooking for 3 to 4 minutes, stirring frequently, until fragrant.
Add the cooked beans, diced tomatoes (including their liquid), broth, cumin, and black pepper to the pot. Stir well to combine all ingredients.
Increase the heat to medium-high and bring the soup to a boil. Once boiling, reduce the heat to low and simmer for 15 to 30 minutes, stirring occasionally, until all vegetables are tender when pierced with a fork. Adjust seasonings to taste before serving.
Comments
Three Sisters Soup hits the sweet spot for a Charlotte weeknight: squash, corn, and beans are all available at every major chain (Harris Teeter, Food Lion, Kroger, Walmart, ALDI), and at decent winter and summer prices alike. At roughly $1.20 per serving for a vegetable-forward soup, this is cost-conscious enough for a family meal, though the actual prep time is closer to 60 minutes once you account for chopping the vegetables and letting the soup simmer—not a dealbreaker, but worth knowing if you're hungry. This is the kind of forgiving, low-attention dish that works well for a busy weeknight, reheats cleanly into the next day, and connects to the Carolinas' agricultural heritage without requiring a specialty stop.
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