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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 179.1
  • Total Fat: 1.8 g
  • Cholesterol: 2.0 mg
  • Sodium: 396.0 mg
  • Total Carbs: 34.2 g
  • Dietary Fiber: 9.4 g
  • Protein: 10.2 g

View full nutritional breakdown of 3 Sisters Soup calories by ingredient
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3 Sisters Soup

Submitted by: ONESILLYME

Introduction

Very quick to make if squash, & beans are prepared ahead of time or canned. This is based on the best of several recipes I compared. Plenty of room here to improvise depending on what you have on hand. I use home-made no salt broth, beans and corn so did add a bit of salt substitute to taste. Very quick to make if squash, & beans are prepared ahead of time or canned. This is based on the best of several recipes I compared. Plenty of room here to improvise depending on what you have on hand. I use home-made no salt broth, beans and corn so did add a bit of salt substitute to taste.
Number of Servings: 6

Ingredients

    4 cups chicken, turkey or veggie broth (preferably no sodium, homemade broth keeps well in freezer)
    1 cup chopped onion
    2 cloves garlic, minced or crushed
    2 cups black beans, cooked (or 1 can reduced sodium black beans, or substitute your favorite bean)
    2 cups pumpkin (canned, frozen or fresh cooked puree, substitute any squash you prefer, butternut, kabocha, etc.)
    2 cups sweet corn (or 1 can no sodium added corn)
    1/4 cup Anaheim Chili, finely diced
    1 tsp. ground sage (better yet, chop fresh sage leaves to taste)
    Salt or salt substitute to taste
    Coarse ground black pepper, to taste

    1 tsp Sour cream per serving to garnish (optional)

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Directions

Heat broth over medium-high heat. Add onion & garlic and cook 5 minutes. (You could cook/soften onion in a bit of oil first, but I don't find it necessary.) Add beans, pumpkin/squash, corn, chili, sage. Salt and pepper to taste. Heat all ingredients through then lower heat to medium-low. Let simmer 15 minutes to blend flavors. Serve hot. May add 1 tsp. sour cream per bowl to garnish, if using stir to blend in before eating.

Serving Size: Makes 6-8 servings

Number of Servings: 6

Recipe submitted by SparkPeople user ONESILLYME.






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