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Three Sisters Soup

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Three Sisters Soup

The three "sisters" in this Native American recipe refer to the corn, beans, and squash.

Ingredients

Servings   6  

  • 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

Tip: Click on step to mark as complete.

  1. Pour the broth into a large stockpot. Bring to a boil over medium-high heat. 
  2. Stir in the corn, beans, onion, and celery. Boil, still over medium-high heat, for 10 minutes. 
  3. Stir in the pumpkin, sage, and curry. Reduce the heat and simmer on medium-low heat for 20 minutes. 

Nutrition Facts

Three Sisters Soup

CaloriesCalories

145 Per Serving

ProteinProtein

9g Per Serving

FiberFiber

10g Per Serving

Cost Per ServingCost Per Serving

$1.80

Nutrition 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

 

The three "sisters" in this Native American recipe refer to the corn, beans, and squash.

Nutrition Facts

Three Sisters Soup

CaloriesCalories

145 Per Serving

ProteinProtein

9g Per Serving

FiberFiber

10g Per Serving

Cost Per ServingCost Per Serving

$1.80
×
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

Servings   6  

  • 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

Tip: Click on step to mark as complete.

  1. Pour the broth into a large stockpot. Bring to a boil over medium-high heat. 
  2. Stir in the corn, beans, onion, and celery. Boil, still over medium-high heat, for 10 minutes. 
  3. Stir in the pumpkin, sage, and curry. Reduce the heat and simmer on medium-low heat for 20 minutes. 

 

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