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Yield: Makes 6 servings. Serving size: 1-1/2 cups.
Recipes
Three Sisters Soup
| Nutrition Information | |
| Calories: | 210 |
| Total Fat: | 2g |
| Saturated Fat: | 0g |
| Trans Fat: | 0g |
| Cholesterol: | 0mg |
| Sodium: | 190mg |
| Carbohydrates: | 32g |
| Dietary Fiber: | 8g |
| Sugars: | 5.9g |
| Protein: | 15g |
| Vitamin A: | 172.4iu (3%) |
| Vitamin C: | 27.7mg (46%) |
| Calcium: | 55mg (5%) |
| Iron: | 2.6mg (14%) |
½ pound dried pinto beans
6 cups lowfat chicken broth
1 clove minced garlic
½ cup chopped onion
½ cup chopped tomatoes
¼ cup chopped celery
1 each mild Chile pepper seeded & diced
½ diced peeled potatoes
½ cup thinly sliced yellow squash
½ cup kernels
1 Tbsp chopped cilantro
½ tsp dried oregano
Soak beans overnight in cold water or boil for a few minutes and then let stand for one hour. Rinse and drain the beans.
Note: you can use any type of beans here. Place them in a large soup pot. Add broth and garlic and simmer for 30 minutes, stirring occasionally.
Add onions, tomatoes, carrots, celery, Chile, potatoes, squash and corn. Simmer for 30 minutes. Add cilantro and oregano and remove from stove. Stir and serve immediately. Optional garnish: a wedge of lime to squeeze over the soup before eating. This soup goes well with a salad or platter of raw veggie sticks.
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