Lavon talks about soup!

Three Sisters Harvest Soup

• 1 butternut squash – 1 to 1.5 pounds
• 2 Tablespoons extra-virgin olive oil
• 1/2 cup chopped white onion
• 1/2 teaspoon minced garlic
• 1/2 cup chopped carrots
• 1 can (14 oz.) fat-free, reduced sodium chicken broth
• 1 cup reduced sodium canned yellow corn
• 1 can (15 oz.) fat free pinto beans, rinsed
• 1/2 cup sherry (optional)
• 1/2 teaspoon dried thyme
• 1/2 teaspoon poultry seasoning
• 1/2 teaspoon black pepper

Peel, seed, and discard stringy fibers from the squash. Cut in small places, about 1 inch square.  Heat olive oil in a medium saucepan over medium heat.  Add squash pieces.  Cook approximately 5 minutes, using a wooden spatula or spoon to turn pieces frequently.  Add onion, garlic, and carrots and cook until onions are translucent, stirring frequently.  Add remaining ingredients, and bring to a boil.  Cover, reduce heat to a simmer, and cook for 20 minutes, until the squash pieces are tender.

Preperation time: 15 minutes
Cooking time: 30 minutes
Serving size: 3/4 cup
Exchanges per serving: 1/2 lean meat, 2 starch, 1 fat
Carbohydrate choices: 2
Per Serving  Calories: 240Carbohydrates: 35g
Protein: 7g
Fat: 8g
Saturated fat: 1g
Cholesterol: 0mg
Sodium: 418mg
Fiber: 8g

Three sisters refers to the wonderful combination of beans, corn, and squash – foods traditionally grown and consumed together by many American Indian Tribes.  In the garden, corn is planted in the center, then the beans surround them and use the stalks as a trellis, then the squash is planted around the base to spread out.  This recipe was printed in the Natural Home Magazine’s Nov/Dec 2009 issue.

Podcast: Play in new window | Download (5.5MB)

Subscribe: RSS