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Three Sisters Soup

Three Sisters Soup

6 Ratings
6 Ratings
Recipe Image
Three Sisters Soup
Makes: 8 Servings
Total Cost: $$$$
Cook Time: 30 minutes
Preparation Time: 15 minutes

A true comfort recipe to warm you up year-round. Make it your own by using any vegetables or beans that you have on hand.

Ingredients

  • 1 1/2 tablespoons vegetable oil (or cooking oil of your choice)
  • 3/4 cup carrot (diced)
  • 1 cup onion (chopped)
  • 4 cloves garlic (minced or 1 teaspoon garlic powder)
  • 2 cups summer or winter squash (diced - fresh or frozen)
  • 1 1/2 cups corn (fresh or frozen or a 15-oz can (drained and rinsed))
  • 1 1/2 cups cooked beans (any type or a 15-oz can (low-sodium, drained and rinsed))
  • 1 can low-sodium diced tomatoes (14.5 ounces or 2 cups diced fresh)
  • 3 cups any flavor broth (low-sodium )
  • 1 teaspoon cumin
  • 1/4 teaspoon black pepper

Directions

  1. Wash hands with soap and water.
  2. Heat oil in a large pan on medium heat. Add carrot and onion and sauté until onions have begun to turn slightly brown, about 8 to 10 minutes.
  3. Add garlic, squash, and corn and continue to stir for another 3 to 4 minutes.
  4. Add beans, tomatoes, broth, cumin, and pepper.
  5. Allow soup to come to a boil and then turn heat down to a simmer until all vegetables are tender to taste (15 to 30 minutes, depending on the vegetables used).

Notes

Try This: Change the vegetables and beans based on what you have on hand. Instead of cumin, try 2 to 3 teaspoons of Italian seasoning or 1 tablespoon of curry powder.

Learn more about:

Source:

Food Hero
Oregon State University Cooperative Extension Service

Nutrition Information

Serving Size: 1/8 of recipe
Nutrients Amount
Total Calories 118
Total Fat 4 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 198 mg
Carbohydrates 20 g
Dietary Fiber 4 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 4 g
Vitamin D N/A
Calcium 60 mg
Iron 2 mg
Potassium N/A

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 118
Total Fat 4 g
Saturated Fat 0 g
Cholesterol 0 mg
Carbohydrates 20 g
Dietary Fiber 4 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 4 g
Minerals
Calcium 60 mg
Sodium 198 mg
Iron 2 mg
Vitamins
Vitamin C 12 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1 cups
Protein Foods 1/2 ounces

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