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‘The three sisters’ refers to the delicious combination of beans, corn and squash – ingredients traditionally grown and eaten together by many Mi’kmaq families.


1 C navy beans soaked overnight in 4 C of water

2 C olive oil

4 c diced buttercup squash

1 Spanish onion diced

2 med carrots diced

2 ribs of celery

2 tsp minced garlic

5 C vegetable stock

1 C corn

1 tsp Italian seasoning

Salt and pepper to taste

1 C spinach leaves chopped (optional)


Soak beans overnight. Drain and rinse.

Place in a pot and cover with water. Bring to simmer.

Cook for approx. 45 minutes.

While beans cook, dice squash.

Heat oil in a medium sized pot.

Saute vegetables for 5-7 minutes.

Add garlic. Add stock and bring to a simmer. Add corn, spices and spinach.

Cook on simmer for 15 minutes.

Check seasoning, add more salt and pepper, if desired.

Serve hot with a wedge of luskinikn bread.

Recipe by Kiju’s, Membertou

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