Skip to main content

Three Sisters Soup

Bowl of Soup with beans, corn, potatoes and other vegetables.
Servings per Recipe
Serving Size
1 Cup
Nutrition Facts
Calories : 148
Fat : 4 g
Sodium : 180 mg
Total Carbohydrates : 22 g
Dietary Fiber : 5 g
Protein : 6 g
1 ½ Tablespoons vegetable oil
¾ cup diced carrots
1 cup chopped onion
4 cloves garlic, minced (or can use 1 teaspoon garlic powder)
2 cups diced squash (fresh or frozen)
1 ½ cups corn (fresh or frozen) or a 15-ounce can (drained and rinsed)
1 ½ cups cooked beans (any type) or a 15-ounce can (drained and rinsed)
1 can (15 ounces) low sodium diced tomatoes or 2 cups fresh
3 ½ cups low sodium broth (any type)
1 teaspoon cumin
¼ teaspoon black pepper
Wash hands with soap and water.
Heat oil in a large pot on medium heat. Add carrot and onion and cook until onions begin to turn brown, about 8 to 10 minutes.
Add garlic, squash, and corn and continue to stir for another 3 to 4 minutes.
Add beans, tomatoes, broth, cumin, and black pepper.
Allow soup to come to a boil, then turn heat down to a simmer until all vegetables are tender to taste. This will take approximately 15 to 30 minutes depending on the vegetables used.
Serve immediately. Refrigerate leftovers within 2 hours.

Recipe from and used with permission.