Dairy Free, Egg Free, Gluten Free, Meal Prep, Soup, Vegan, Vegetarian

323 Calories | 11g Protein | 56g Carbs | 8g Fat | 15g Fiber

30 minutes | 2 servings

IT’s SOUP SEASON! This Three Sisters Soup might just become your new best friend not only during menopause, but all winter long! It's ridiculously easy to make, packed with fiber, and warms you from the inside without triggering hot flashes.

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Three Sisters Soup: A Warm Hug

Named after the Indigenous agricultural practice of planting corn, beans, and squash together, this soup is basically a warm hug in a bowl. And when you're dealing with the chaos of menopause, sometimes you need food that’s quick, nourishing, won’t make your GI angry, and uses up that squash that’s been sitting on the counter for a week.

The Ingredient Lineup

OK, so what’s all in it. The butternut squash brings a natural sweetness and creamy texture when it softens, while the corn adds little bursts of brightness. The white navy beans are the protein-and-fiber MVPs that help keep you satisfied without that awful "too full but also somehow still hungry" feeling that menopause can bring. That's it. No fancy ingredients you'll use once and never again.

No added sugar, plenty of vegetables, and it actually fills you up. You can top it with toasted pumpkin seeds for crunch or serve it with crusty bread if you're feeling fancy (or just really want bread, which is also valid).

I’ve said it once, and I’ll say it again (and will probably say it a million times more) our digestive systems become, shall we say, more opinionated during menopause. This soup is gentle on sensitive stomachs while still being substantial enough to count as a real meal. The fiber content is notable, and the combination of vegetables and beans creates a satisfying texture without being heavy. No dairy, no cream, no ingredients that might disagree with you at 2 AM.

Flavor That Doesn't Require Your A-Game

Thyme, salt, pepper, and a bit of garlic and onion create a savory base that lets the vegetables shine. When your taste buds are doing their own unpredictable thing (thanks, hormones), simple flavors you can actually taste beat complicated spice blends you can't fully appreciate anyway.

The earthiness of the thyme complements the sweetness of the squash and corn beautifully, while the onion and garlic add depth without overwhelming. And if you're having one of those days where everything tastes slightly off, a squeeze of lemon juice can brighten the whole thing up.

Make It Once, Eat It All Week (Or Freeze It)

This soup keeps in the fridge for four days or freezes for up to three months. Translation: you can make a batch when your energy levels are high and have it ready for those days when it’s a struggle just to get through the work day.

Plus, when your appetite is all over the place, having something this easy to reheat can be a lifesaver. It's substantial enough to satisfy when you're actually hungry, but not so heavy that it feels like a commitment when you're feeling meh about food.

Bottom Line

Three Sisters Soup isn't "detoxifying" or "cleansing" or any other wellness buzzword. It's just a well-balanced, flavorful, nourishing soup that happens to check a lot of boxes for women navigating menopause: easy to make when brain fog strikes, gentle on unpredictable digestive systems, satisfying without being heavy, and full of actual nutrients from whole foods.

With a straightforward ingredient list and minimal steps, transform butternut squash, corn, white navy beans, some aromatics, and broth into comfort food for both winter and menopause in just 30 minutes.

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