Three Sisters Soup

Cook Time 45 mins
Total Time 45 mins
Cuisine:
Courses: ,
Difficulty: Beginner
Description

Three sisters soup is a traditional Native American stew that received its unique name from the three main crops in many different native cultures! This recipe is rich in fiber, protein, and nutrients which all come from plant sources.

Ingredients
  • 3/4 cup Carrot (diced)
  • 1.5 tbsp Olive oil
  • 1 cup Onion (chopped)
  • 4 cloves Garlic (minced)
  • 2 cups Squash (winter or summer) (diced)
  • 1.5 cups Corn (Low-sodium canned)
  • 1.5 cups Beans (Low-sodium canned)
  • 2 cups Tomatoes (diced)
  • 3 cups Vegetable broth (Low-sodium)
  • 1 tsp Cumin
  • 1/4 tsp Black pepper
Instructions
  1. 1

    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.

  2. 2

    Add garlic, squash, and corn and continue to stir for another 3 to 4 minutes.

  3. 3

    Add beans, tomatoes, broth, cumin, and pepper.

  4. 4

    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).

Nutrition Facts

Amount Per Serving
Calories 201kcal
% Daily Value *
Total Fat 5.1g8%
Saturated Fat 0.8g4%
Trans Fat 0g
Cholesterol 0mg
Sodium 237mg10%
Potassium 477mg14%
Total Carbohydrate 35.58g12%
Dietary Fiber 6g24%
Sugars 4g
Protein 6g12%
Vitamin A 2958 IU
Vitamin C 15.2 mg
Calcium 46 mg
Iron 2.31 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Average cost of recipe per serving: $1.00

Note: The costs are an estimated calculation and are subject to variation depending on the time of year and your location.

Adapted from: myplate.gov

View the Recipe Card from Recipe Club here: ENG | SPA | CHI

Read it online: https://livehealthycooks.com/recipe/three-sisters-soup/