The three "sisters" in this Native American recipe refer to the corn, beans, 和 squash.
营养成分
Three Sisters Soup
卡路里
145 Per Serving蛋白质
每份9克纤维
每份10克Cost Per Serving
$1.80营养成分
卡路里 | 145 | |
---|---|---|
总脂肪 | 1.0 g | |
饱和脂肪 | 0.0 g | |
反式脂肪 | 0.0 g | |
Polyunsaturated Fat | 2.0 g | |
Monounsaturated Fat | 2.5 g | |
胆固醇 | 0 mg | |
钠 | 87 mg | |
Total Carbohydrate | 28 g | |
膳食纤维 | 10 g | |
糖 | 6 g | |
添加糖 | 0 g | |
蛋白质 | 9 g |
成分
-
6 cups fat-free, low-sodium chicken broth or vegetable broth -
1 15.25-ounce can no-salt-added whole-kernel corn, rinsed 和 drained -
1 15.25-ounce can no-salt-added kidney beans, rinsed 和 drained -
1 small onion, chopped -
1 rib of celery, chopped -
1 15-ounce can solid-pack pumpkin (not pie filling) -
5 fresh medium sage leaves OR -
1/2 teaspoon dried sage -
1/2 teaspoon curry powder
方向
-
Pour the broth into a large stockpot. Bring to a boil over medium-high heat. -
Stir in the corn, beans, onion, 和 celery. Boil, still over medium-high heat, for 10 minutes. -
Stir in the pumpkin, sage, 和 curry. Reduce the heat 和 simmer on medium-low heat for 20 minutes.