午餐中等

Three Sisters Soup

Name: Three Sisters Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 8
Ingredients: 1 1/2 tablespoons vegetable oil; 3/4 cup carrot; 1 cup onion; 4 cloves garlic; 2 cups summer or winter squash; 1 1/2 cups corn; 1 1/2 cups cooked beans; 1 can low-sodium diced tomatoes; 3 cups any flavor broth; 1 teaspoon cumin; 1/4 teaspoon black pepper

A true comfort recipe to warm you up year-round. Make it your own by using any vegetables or beans that you have on hand.

45 min8 份

营养成分（每份）

每份数值 · 每份分量: 1/8 of recipe

123

卡路里

蛋白质

21g

碳水

脂肪

膳食纤维

糖

130mg

钠

饱和脂肪 1 g · 胆固醇 0 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

vegetable oil
1 1/2 tablespoons · or cooking oil of your choice
carrot
3/4 cup · diced
onion
1 cup · chopped
garlic
4 cloves · minced or 1 teaspoon garlic powder
summer or winter squash
2 cups · diced - fresh or frozen
corn
1 1/2 cups · fresh or frozen or a 15-oz can (drained and rinsed)
cooked beans
1 1/2 cups · any type or a 15-oz can (low-sodium, drained and rinsed)
low-sodium diced tomatoes
1 can · 14.5 ounces or 2 cups diced fresh
any flavor broth
3 cups · low-sodium
cumin
1 teaspoon
black pepper
1/4 teaspoon

步骤

1
Wash hands with soap and water.
2
Heat oil in a large pan on medium heat. Add carrot and onion and sauté until onions have begun to turn slightly brown, about 8 to 10 minutes.
3
Add garlic, squash, and corn and continue to stir for another 3 to 4 minutes.
4
Add beans, tomatoes, broth, cumin, and pepper.
5
Allow soup to come to a boil and then turn heat down to a simmer until all vegetables are tender to taste (15 to 30 minutes, depending on the vegetables used).

来源: USDA MyPlate Kitchen · Food Hero Oregon State University Cooperative Extension Service

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