Three Sisters soup (corn, bean and squash)
Estimated Nutrition (whole recipe, rough)
Counts 10 of 11 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Kidney Bean | 1/2 cup canned (128g) drained | 112 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Celery | 1 stalk (40g) | 6 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Pumpkin | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 10 mL (2 tsp) vegetable oil
- 1 onion, diced
- 4 carrots, chopped
- 4 cloves garlic , minced
- 4 stalks celery, chopped
- 2 L (8 cups) vegetable broth
- 1 butternut squash, peeled and cubed
- 375 mL (1 ½ cups) frozen corn
- 2 cans (2 x 540 mL/19 oz) no salt added kidney beans, drained and rinsed
- 10 mL (2 tsp) dried thyme (or 60 mL/4 tbsp fresh)
- 5 mL (1 tsp) ground pepper
Directions
Heat oil in a large saucepan. Add onion and sauté over medium heat, stirring often until golden, about 2 minutes.
Add carrots, garlic and celery and sauté for another 8 minutes, or until softened.
Add vegetable broth and bring to a boil.
Turn down heat and add cubed squash. Simmer, covered, for 8 minutes, stirring occasionally.
Add beans, corn, thyme and pepper. Stir and simmer another few minutes, until squash is soft with a fork.