• Gzhadawsot Mattena

Nso Nidgek Nbop - Three Sisters Soup

The Three Sisters in Indigenous teachings is Corn, Beans, and Squash. These three Sisters are grown together in a symbiotic harmony. The Corn, the oldest sister gives the middle sister, beans, something to climb on and the beans in turn feed the corn much needed nitrogen. The little sister, squash spreads herself along the ground keeping weeds at bay and providing shad for their middle Sister.

Nso Nidgek Nbop can be made anytime of year, with rehydrated or fresh beans, corn, and squash.


  • 2C small cubed protein (omit for vegetarian or vegan dishes); elk, moose, deer, beef, or fish

  • 2-3 Tbsp Sunflower oil

  • 2C small cubed squash (winter, summer, butternut, acorn, hunkpapa, etc)

  • 2C beans (kidney, pinto, potawatomi pole, lima) rehydrated if dried.

  • 3C corn, rehydrated if dried.

  • 3-4 C beef, deer, or fish stock

  • 1C wild rice stock

  • 1/2 C wild rice

  • 1 C shallots, wild onions, wild leeks, leeks, or onion

  • 1/2 C garlic

  • 1 sprig of Cedar or Rosemary

  • 2 tsp sage

  • 1/2 tsp cayenne

  • Salt and pepper to taste


  • In stock pot bring sunflower oil up to heat over medium heat. Add the protein (if using fish skip to the next step)

  • Add onion/shallots or leeks and garlic, stir.

  • Add sage, salt, pepper, cayenne, and cedar or rosemary.

  • Add squash, beans, and wild rice stock

  • Cover and let simmer for 20 minutes

  • Add corn and wild rice. Cover and simmer 40 minutes.

  • Add salt and pepper to taste

  • Dish up

  • For a traditional dish and to add more flavor, season after dishing up with sage ash.

Watch full video here with more cooking instruction and tips https://youtu.be/kFWiyPxGudE

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