You are using a browser we no longer support. Current functionality may be reduced and some features may not work properly. For a more optimal experience, please click here for a list of supported browsers.

Three sisters soup

GEHA | September 8, 2020

This Native American recipe features the “three sisters” of corn, beans and squash.


  • 6 cups fat-free, low-sodium chicken or vegetable stock
  • 16 oz. canned, low-sodium yellow corn or hominy, drained and rinsed
  • 16 oz. canned, low-sodium kidney beans, drained and rinsed
  • 1 small onion, chopped
  • 1 rib celery, chopped
  • 15 oz. canned, cooked pumpkin (not pumpkin pie filling)
  • ½ tsp. dried sage
  • ½ tsp. curry powder


  1. Bring stock to a slow boil.
  2. Add corn/hominy, beans, onion and celery. Boil for 10 minutes.
  3. Add pumpkin, sage and curry. Simmer on medium-low heat for 20 minutes.

Makes 6 servings.

Nutritional values per serving:

1 gtotal fat
0 gsaturated fat
28 gcarbohydrate
9 gprotein
87 mgsodium


Reprinted on September 8, 2020, courtesy of the American Heart Association. For more, visit