Three Sisters Minestrone: A Tribute to Indigenous Traditions

Celebrate the rich history of Indigenous agriculture and storytelling with this nourishing Three Sisters Minestrone Adapted from my book, Seasonal Family Almanac: Recipes, Rituals, and Crafts to Embrace the Magic of the Year. This hearty soup combines the sacred trio of squash, green beans, and corn, creating a dish that’s as nutritious as it is flavorful. Ideal for a cozy family meal, this recipe also honors the wisdom of Indigenous peoples who have cultivated these crops for generations.

Looking for a comforting and nutritious dish that pays homage to Indigenous culinary and agricultural traditions? The Three Sisters Minestrone is definitely a perfect choice. While not an authentic Indigenous recipe, it brings together the trio of squash, green beans, and corn—crops that Indigenous peoples have cultivated together for centuries. The result is a soup that’s rich in flavor and history, making it a meaningful addition to your meal rotation.

Why This Recipe Will Become a Family Favorite

1. Culturally Significant: Cooking with the Three Sisters can introduce you to the traditions of the Indigenous peoples of North America, while learning about and honoring their agricultural and culinary practices.
2. Versatile: Easily adapt the recipe to be gluten-free or vegan with a few simple substitutions.
3. Family-Friendly: Moreover this hearty minestrone is packed with nutrients, making it a great option for a wholesome family meal. You can also use pasta shapes that kids love, like letters or animals, to encourage them to try it!

Tips for Getting Kids Involved

• Mini Chefs: Let kids help with stirring the soup and assembling the crouton boats—fun tasks that make them feel part of the cooking process.
• Creative Croutons: Encourage creativity by allowing kids to design their own crouton boats using a crouton, toothpick and large basil leaf for a sail.

Embrace the Richness of Indigenous Traditions

Three Sisters Minestrone is more than just a hearty meal; it’s a way to connect with the agricultural wisdom of Indigenous peoples. This nourishing soup, filled with the complementary flavors of squash, green beans, and corn, is certainly perfect for any occasion. Whether you’re serving it to family or friends, this dish is a delicious tribute to the time-honored traditions that also continue to inspire modern cooking.

More Tasty Soup Recipes

• Vegetarian Mung Bean Soup
• Carrot, Coconut and Tarragon Soup
• Curried Pumpkin and Pear Soup
• Kidney Bean and Yam Soup
• Easy, Creamy Potato Leek Soup

Three Sisters Minestrone

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Adapted from my book, Seasonal Family Almanac: Recipes, Rituals, and Crafts to Embrace the Magic of the Year.

The Three Sisters—squash, green beans, and corn—are three crops held sacred by Indigenous peoples across the Americas and planted together to aid each other in support, protection, and nutrition. In the same dish, they harmonize in flavor and nutrition. For those of us who have descended from European settlers, cooking with native varieties of the Three Sisters is one way we can honor and uplift Indigenous seed savers, who hold them dear and have fought to keep them in existence.

• Author: Emma Frisch
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 8–10 servings 1x

Ingredients

Units USM Scale 1x2x3x

• 1 lb pasta or gluten-free pasta
• 1/4 cup extra-virgin olive oil, plus extra for drizzling
• 1 large yellow onion, diced
• 4 garlic cloves, finely chopped
• 3 tsp kosher salt
• One 26.46 oz (750g) box of strained tomato
• 2 tsp dried thyme or oregano, or 4 sprigs fresh thyme or oregano
• 2 bay leaves
• 4 cups diced butternut squash
• 8 oz (227g) green beans, chopped
• 2 cups sweet corn kernels
• One 15-oz can cannellini beans, drained
• Parmigiano Reggiano, for garnish (optional)
• 6 slices sourdough bread, cut into 1-inch cubes for breadcrumbs, or store-bought croutons (substitute with gluten-free bread)
• Fresh basil leaves
• Sea salt

Cook Mode Prevent your screen from going dark

Instructions

1. Bring a large pot of salted water to a rolling boil. Add the pasta and cook until al dente according to package instructions. Drain, drizzle with olive oil to prevent sticking, and set aside.
2. In a large pot, heat ¼ cup of olive oil over medium heat. Add the diced onions, chopped garlic, and 1½ tsp of salt. Cook, stirring occasionally, for 5 to 7 minutes until the onions are translucent.
3. Stir in the strained tomatoes and remaining 1½ tsp of salt. Fill the empty tomato carton or can with water, swish to collect any remaining puree, and add it to the pot. Stir in the thyme and bay leaves, cover, and bring to a boil.
4. Once boiling, add the diced butternut squash and return to a boil. Reduce the heat to a simmer, cover, and cook for 10 minutes. Add the green beans and corn, and continue cooking for another 10 to 15 minutes until the squash is tender. Stir in the drained cannellini beans.
5. If the soup is too thick, add water or vegetable stock until you reach the desired consistency. Remove the herb sprigs and bay leaves before serving.
6. To make homemade croutons: Preheat the oven to 350°F. Spread the bread cubes on a baking sheet, drizzle with olive oil, and sprinkle with sea salt. Toast in the oven for about 15 minutes, tossing halfway through, until the bread is browned.
7. Skewer a basil leaf with a toothpick, creating a sail, and spear it into a crouton. Repeat until you have a few for each serving bowl. Serve the remaining croutons alongside the soup.
8. Spoon pasta into each bowl and ladle the minestrone over the top. Garnish with grated Parmigiano Reggiano (optional). Set your crouton boats to sail in the soup!

Notes

Plan ahead:

• Prepare the pasta or gluten-free pasta ahead of time and store it in an airtight container.
• Prep the vegetables and refrigerate in separate airtight containers or ziplock bags for up to 3 days.
• If using dried beans, cook them ahead of time.
• Prepare croutons and store in an airtight container at room temperature up to 5 days.

Component cooking: There are many variations for serving picky eaters. You can cook their favorite vegetable separately – such as steamed green beans or corn on the cob, or roasted squash – and serve alongside warmed canellini beans dressed with olive oil and Parmigiano. A slab of sourdough or croutons on the side!

Shortcuts: Use frozen squash, green beans, and corn when fresh produce is out of season or unavailable. Purchase pre-made croutons if you’re short on time.

Trades & Add-Ons: Substitute Great Northern beans or black-eyed peas for cannellini beans. For a richer flavor, swap water for vegetable or chicken stock.

Dietary Considerations: Use gluten-free pasta and bread for a gluten-free option.

Recipe Card powered by