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Three sisters soup
This Native American recipe features the “three sisters” of corn, beans and squash.
Ingredients:
6 cups fat-free, low-sodium chicken or vegetable stock
16 oz. canned, low-sodium yellow corn or hominy, drained and rinsed
16 oz. canned, low-sodium kidney beans, drained and rinsed
1 small onion, chopped
1 rib celery, chopped
15 oz. canned, cooked pumpkin (not pumpkin pie filling)
½ tsp. dried sage
½ tsp. curry powder
Directions
Bring stock to a slow boil.
Add corn/hominy, beans, onion and celery. Boil for 10 minutes.
Add pumpkin, sage and curry. Simmer on medium-low heat for 20 minutes.
Makes 6 servings.
Nutritional values per serving:
145 calories
1 g total fat
0 g saturated fat
28 g carbohydrate
9 g protein
87 mg sodium
Reprinted on September 8, 2020, courtesy of the American Heart Association. For more, visit recipes.heart.org .