{"id":3071,"date":"2022-01-11T15:13:25","date_gmt":"2022-01-11T23:13:25","guid":{"rendered":"https:\/\/wasnap-ed.org\/live-well\/?p=3071"},"modified":"2024-12-04T07:05:23","modified_gmt":"2024-12-04T15:05:23","slug":"three-sisters-soup","status":"publish","type":"post","link":"https:\/\/wasnap-ed.org\/live-well\/three-sisters-soup\/","title":{"rendered":"Three Sisters Soup","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"
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Prep time<\/strong>: 15 minutes | Cooking time<\/strong>: 30 minutes | Servings<\/strong>: 8<\/p>\n\n<\/div>\r\n\n<\/div>\n\n

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Ingredients<\/h2>\n\n\n\n
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  • 1 1\/2 tablespoons vegetable oil<\/li>\n\n\n\n
  • 3\/4 cup diced carrot<\/li>\n\n\n\n
  • 1 cup chopped onion<\/li>\n\n\n\n
  • 4 cloves garlic, minced or 1 teaspoon garlic powder<\/li>\n\n\n\n
  • 2 cups diced summer or winter squash (fresh or frozen)<\/li>\n\n\n\n
  • 1 1\/2 cups corn (fresh or frozen) or a 15-oz can (drained and rinsed)<\/li>\n\n\n\n
  • 1 1\/2 cups cooked beans (any type) or a 15-oz can (drained and rinsed)<\/li>\n\n\n\n
  • 1 can (14.5 ounces) diced tomatoes or 2 cups diced fresh<\/li>\n\n\n\n
  • 3 cups low-sodium broth (any type)<\/li>\n\n\n\n
  • 1 teaspoon cumin<\/li>\n\n\n\n
  • 1\/4 teaspoon black pepper<\/li>\n<\/ul>\n\n<\/div>\r\n\n\n
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    Live Well Tips<\/h3>\n\n\n\n
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    • Summer squash includes zucchini and patty pan, while winter squash can be butternut and acorn to name a few!<\/li>\n\n\n\n
    • Change the vegetables and beans depending on what you have on hand or is available.<\/li>\n\n\n\n
    • Instead of cumin, try 2 to 3 tablespoons of Italian seasoning, 1 tablespoon curry powder, or 1 to 2 teaspoons of your favorite seasoning.<\/li>\n<\/ul>\n\n<\/div>\r\n\n<\/div>\n\n
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      Directions<\/h2>\n\n\n\n
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      1. Wash hands with soap and water.<\/li>\n\n\n\n
      2. Heat oil in a large pan on medium heat. Add carrot and onion and saute until onions have begun to turn slightly brown, about 8 to 10 minutes.<\/li>\n\n\n\n
      3. Add garlic, squash and corn and continue to stir for another 3 to 4 minutes.<\/li>\n\n\n\n
      4. Add beans, tomatoes, broth, cumin and pepper.<\/li>\n\n\n\n
      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).<\/li>\n<\/ol>\n\n<\/div>\r\n\n<\/div>\n\n
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        Cook Together! Making Recipe with Kids<\/h3>\n\n\n\n

        The Three Sisters are made up of corn, beans, and squash and are important in Native American cuisine. With different colors and textures, this dish is fun to make and even more fun to eat! Add spices your child enjoys to flavor this dish.<\/p>\n\n<\/div>\r\n\n<\/div>\n\n

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        Easy Tasks<\/h4>\n\n\n\n
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        • Gather ingredients and equipment.<\/li>\n\n\n\n
        • Wash fresh foods, drain, and pat dry.<\/li>\n\n\n\n
        • Rinse canned foods<\/li>\n<\/ul>\n\n<\/div>\r\n\n\n
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          Intermediate Tasks<\/h4>\n\n\n\n
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          • Measure all ingredients.<\/li>\n<\/ul>\n\n<\/div>\r\n\n\n
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            Difficult Tasks<\/h4>\n\n\n\n
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            • Chop fresh vegetables<\/li>\n\n\n\n
            • Open canned vegetables<\/li>\n\n\n\n
            • Stir vegetables and heat broth<\/li>\n<\/ul>\n\n<\/div>\r\n\n<\/div>\n\n
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              Nutrition Facts<\/h2>\n\n\n\n

              Serving size 1 cup: Calories\u2013170; Protein\u20138g; Carbohydrate\u201328g; Total Fat\u20134g; Saturated Fat\u20130.5g; Cholesterol\u20130mg; Fiber\u20137g; Sodium\u2013130mg; Vitamin C\u201318%; Vitamin A\u201333%; Iron\u20136%; Calcium\u20134%<\/p>\n\n\n\n

              Adapted from Food Hero, OSU Cooperative Extension Service<\/em><\/p>\n\n<\/div>\r\n\n<\/div>","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"

              An easy soup for anytime of year. Total time: 45 minutes | Servings: 8<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":0,"featured_media":3073,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_external_link":"","_expiration_date":""},"categories":[21,29,32,6],"tags":[],"gt_translate_keys":[{"key":"link","format":"url"}],"_links":{"self":[{"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/posts\/3071"}],"collection":[{"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/comments?post=3071"}],"version-history":[{"count":4,"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/posts\/3071\/revisions"}],"predecessor-version":[{"id":4652,"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/posts\/3071\/revisions\/4652"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/media\/3073"}],"wp:attachment":[{"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/media?parent=3071"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/categories?post=3071"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/tags?post=3071"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}