Recipe: Three Sisters Soup

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.

Source: U.S. Department of Agriculture (MyPlate.com)
Photo: Courtesy

Makes: 8 Servings

Total Cost: $$$$

Cook Time: 30 minutes

Preparation Time: 15 minutes

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

Wash hands with soap and water.
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.
Add garlic, squash, and corn and continue to stir for another 3 to 4 minutes.
Add beans, tomatoes, broth, cumin, and pepper.
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 Information

Serving Size: 1/8 of recipe

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

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

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

Article posted by:

Levi Gwaltney

Levi Gwaltney is the Editor In Chief of Las Cruces Digest. The Editor makes editorial and posting decisions regarding content published on this site. In most cases, the Editor makes little if any contribution to content published, and takes no credit for the content of republished posts. If available, the source or author of posts is provided at the top of the article.