2021 Heart Healthy Recipe Book 2 - Page 2

THREE SISTERS SOUP For this Native American recipe , the three “ sisters ” are corn , beans and squash . Servings : 6
Ingredients
• 6 cups fat-free , low-sodium chicken or vegetable stock
• 16 ounces canned , low-sodium yellow corn or hominy , drained , rinsed
• 16 ounces canned , low-sodium kidney beans ( drained , rinsed )
• 1 small onion ( chopped )
• 1 rib celery ( chopped )
• 15 ounces canned , cooked pumpkin ( Tip : Be careful , don ’ t get pumpkin pie filling !)
• 5 fresh sage leaves ( or 1 / 2 teaspoons dried sage )
• 1 / 2 teaspoon curry powder
Directions
• Bring chicken stock to a slow boil .
• Add corn / hominy , beans , onion and celery . Boil for 10 minutes .
• Add sage leaves , curry and pumpkin and simmer on medium-low heat for 20 minutes .
Nutrition Facts
Calories : 145
Total Fat : 1.0g
Saturated Fat : 0.0g
Trans Fat : 0.0g
Polyunsaturated Fat : 2.0g
Monounsaturated Fat : 2.5g
Cholesterol : 0mg
Sodium : 87mg
Total Carbohydrates : 28g
Dietary Fiber : 10g
Sugars : 5.9g
Added Sugars : 0g
Protein : 9g