November 24th, 2015 by Chris Parks
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
Saturated fat: 1g
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.