Three Sisters Soup
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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
Instructions
- 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
| Calories | 118 |
|---|---|
| Protein | 4 g |
| Total Fat | 4 g |
| Saturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 198 mg |
| Carbohydrates | 20 g |
| Dietary Fiber | 4 g |
U.S. Department of Agriculture, MyPlate Kitchen (public domain), via the Internet Archive. Source: Food Hero Oregon State University Cooperative Extension Service