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Three Sisters Soup

Three Sisters Soup

4 Ratings
4 Ratings
Recipe Image
two bowls of soup
Makes: 8 Servings
Total Cost: $$$$
Cook Time: 30 minutes
Preparation Time: 15 minutes

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.

Ingredients

  • 1 1/2 tablespoons vegetable oil
  • 3/4 cup diced carrot
  • 1 cup chopped onion
  • 4 cloves garlic, minced or 1 teaspoon garlic powder
  • 2 cups diced summer or winter squash (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 (drained and rinsed)
  • 1 can (14.5 ounces) diced tomatoes or 2 cups diced fresh
  • 3 cups low-sodium broth (any type)
  • 1 teaspoon cumin
  • 1/4 teaspoon black pepper

Directions

  1. Wash hands with soap and water.
  2. Heat oil in a large pan on medium heat. Add carrot and onion and saute until onions have begun to turn slightly brown, about 8 to 10 minutes.
  3. Add garlic, squash and corn and continue to stir for another 3 to 4 minutes.
  4. Add beans, tomatoes, broth, cumin and pepper.
  5. 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).

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

Nutrition Information

Nutrients Amount
Total Calories 137
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 267 mg
Carbohydrates 24 g
Dietary Fiber 6 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 5 g
Vitamin D N/A
Calcium 61 mg
Iron 2 mg
Potassium N/A
N/A - data is not available
Nutrients Amount
Total Calories 137
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 0 mg
Carbohydrates 24 g
Dietary Fiber 6 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 5 g
Minerals
Calcium 61 mg
Sodium 267 mg
Iron 2 mg
Vitamins
Vitamin C 14 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1 cups
Protein Foods 1/2 ounces

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025