The three "sisters" in this Native American recipe refer to the corn, beans, and squash.
Nutrition Facts
Three Sisters Soup
Calories
145 Per ServingProtein
9g Per ServingFiber
10g Per ServingCost Per Serving
$1.80Nutrition Facts
Calories | 145 | |
---|---|---|
Total Fat | 1.0 g | |
Saturated Fat | 0.0 g | |
Trans Fat | 0.0 g | |
Polyunsaturated Fat | 2.0 g | |
Monounsaturated Fat | 2.5 g | |
Cholesterol | 0 mg | |
Sodium | 87 mg | |
Total Carbohydrate | 28 g | |
Dietary Fiber | 10 g | |
Sugars | 6 g | |
Added Sugars | 0 g | |
Protein | 9 g |
Ingredients
-
6 cups fat-free, low-sodium chicken broth or vegetable broth -
1 15.25-ounce can no-salt-added whole-kernel corn, rinsed and drained -
1 15.25-ounce can no-salt-added kidney beans, rinsed and drained -
1 small onion, chopped -
1 rib of celery, chopped -
1 15-ounce can solid-pack pumpkin (not pie filling) -
5 fresh medium sage leaves OR -
1/2 teaspoon dried sage -
1/2 teaspoon curry powder
Directions
-
Pour the broth into a large stockpot. Bring to a boil over medium-high heat. -
Stir in the corn, beans, onion, and celery. Boil, still over medium-high heat, for 10 minutes. -
Stir in the pumpkin, sage, and curry. Reduce the heat and simmer on medium-low heat for 20 minutes.