The Three Sisters: Corn, Beans and Squash in Haudenosaunee Cooking (Plus an Easy Vegetarian Soup)

Corn, beans and squash. Three humble ingredients, and together one of the smartest food systems ever developed. The Haudenosaunee (Iroquois) people of what is now Ontario, Quebec and New York State call them the Three Sisters, and they have grown them together for centuries.

Here is why they work so well, in the garden and on the plate, and an easy vegetarian soup to try this week.

What are the Three Sisters?

The Three Sisters are corn, beans and squash, planted together in the same mound. In Haudenosaunee teaching they are sisters who look after one another, and they are honoured as gifts that sustain the people.

Each one helps the others:

• Corn grows tall and gives the beans something to climb.
• Beans pull nitrogen from the air into the soil, feeding the corn and squash.
• Squash spreads its big leaves across the ground, shading out weeds and keeping the soil moist.

No trellis, no fertiliser bag, no weeding marathon. Just three plants doing what they do best.

Why are the Three Sisters good for vegetarians?

They are just as clever on the plate.

Sister	What it brings
Corn	Energy-giving carbohydrates
Beans	Plant protein, fibre and iron
Squash	Vitamin A, vitamin C and potassium

Corn and beans eaten together give you a fuller range of the amino acids your body needs, which is why the pairing shows up in food traditions all across the Americas. For anyone eating plant-based, the Three Sisters are a complete, hearty meal from three affordable ingredients.

How did the Haudenosaunee cook the Three Sisters?

Corn was the heart of the diet, especially white corn, a traditional variety still grown in Haudenosaunee communities today. It was dried and hulled for corn soup, ground into flour for corn bread, and cooked with beans and squash in stews.

Many of these foods are still served at family meals and community gatherings, from kitchens on Six Nations of the Grand River in Ontario to events across the region. Traditional corn soup is often made with salt pork, but the Three Sisters themselves make a fully vegetarian version easy.

Easy Vegetarian Three Sisters Soup

Serves 4 · Prep 10 minutes · Cook 30 minutes

Ingredients

• 1 tablespoon oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 3 cups butternut squash, peeled and cubed
• 1 can (540 ml / 19 oz) white or kidney beans, rinsed
• 2 cups corn kernels (frozen is fine), or 1 can hominy, rinsed
• 5 cups vegetable broth
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Handful of fresh parsley or green onion to serve

Method

1. Heat the oil in a large pot over medium heat. Cook the onion for 5 minutes until soft, then add the garlic for 1 minute.
2. Add the squash, thyme and broth. Bring to a boil, then simmer for 15 minutes until the squash is nearly tender.
3. Stir in the beans and corn. Simmer another 10 minutes.
4. For a thicker soup, mash a few pieces of squash against the side of the pot.
5. Season with salt and pepper, and top with parsley or green onion.

Busy-cook tips: use pre-cut squash to save 10 minutes, and double the batch. It freezes well for up to three months.

Can you grow the Three Sisters at home?

Yes, even in a large backyard bed.

1. After the last frost, build a low mound of soil about 50 cm (20 inches) across.
2. Plant 4 to 6 corn seeds in the centre.
3. When the corn is about 15 cm (6 inches) tall, plant pole beans around it.
4. A week later, plant squash around the edge of the mound.

Kids love watching the beans find the corn and climb.

Where can you learn more?

If you live in southern Ontario, Six Nations of the Grand River near Brantford is a wonderful place to learn about Haudenosaunee food and culture. Look for corn soup at community events and the summer pow wow, and support the many Indigenous-owned businesses on Six Nations when you visit.

Frequently asked questions

What are the Three Sisters?
Corn, beans and squash, grown together by the Haudenosaunee and other Indigenous peoples. Each plant helps the others grow.

Is Three Sisters soup vegetarian?
It can be. Made with vegetable broth, corn, beans and squash, it is fully vegetarian and vegan.

Why plant corn, beans and squash together?
Corn supports the beans, beans feed the soil with nitrogen, and squash shades out weeds and keeps the soil moist.

Are the Three Sisters a complete protein?
Corn and beans together provide a fuller range of amino acids than either alone, making the pair a strong plant-based protein source.