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Recipe Headnote: Corn, beans, and squash are known as the Three Sisters. For centuries these
three crops have been the center of Native American agriculture and culinary traditions. It is for
good reason as these three crops complement each other in the garden as well as nutritionally.
Corn provides tall stalks for the beans to climb so that they are not out-competed by sprawling
squash vines. Beans provide nitrogen to fertilize the soil while also stabilizing the tall corn
during heavy winds. The large leaves of squash plants shade the ground which helps retain soil
moisture and prevent weeds. Yield: Serves 6
Ingredients
6 cups fat-free, low-sodium Chicken or Vegetable stock
16 oz. canned, low-sodium Yellow Corn or Hominy, drained & rinsed.
16 oz. canned, low-sodium Kidney Beans, drained & rinsed
1 small Onion, chopped
1 rib Celery, chopped
15 oz. canned, cooked pumpkin
5 fresh sage leaves OR ½ tsp dried sage
1/2 tsp. Curry powder
Note: When choosing canned pumpkin, be careful to not pick pumpkin pie filling.
Instructions
Bring chicken or vegetable stock to a slow boil. Add corn/hominy, beans, onion and celery. Boil
for 10 minutes. Add sage leaves, curry and pumpkin and simmer on medium-low heat for 20
minutes. Ladle into bowl and serve hot.