Three Sisters Soup (Beans, Corn and Squash Soup) with Crock Pot Option Recipe

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85 mins (prep 25, cooking 60)
22 ingredients
8 servings
“Three Sisters” refers to the three main crops of Native Americans: beans, corn and squash. The crops are planted close together and in this way benefit from one another. Corn stalks provide the structure for beans to climb, beans provide nitrogen to the soil that other plants need, and the squash spreads along the ground blocking the sunlight and in so doing, helps prevent weeds. Now that you’ve had your agricultural lesson for the day, consider this popular southwestern soup recipe. I often add Italian sausage to this for additional heartiness, but the recipe also converts easily to vegetarian and to crock pot cooking.

Categories:  southwestern , quick-and-easy ,
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Serving Size (221.15 g)
Servings 8
Amount per Serving
Calories 297.41 Calories from Fat 95.22
% Daily Value *
Total Fat 10.58g 130.28%
Saturated Fat 3.27g 130.81%
Trans Fat 0.06g %
Cholesterol 122.87mg 327.64%
Sodium 646.73mg 215.58%
Total Carbohydrate 9.66g 25.76%
Dietary Fiber 1.88 g 60.18%
Sugars 2.26 g %
Protein 43.38g 694.13%
Vitamin A 1142.89IU% Vitamin C 89.47mg%
Calcium 206.46mg% Iron 8.18mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
dried pinto beans, chopped, medium onion, clove garlic, large, minced, low fat, celery stalk, large carrot, chopped, yellow squash, frozen corn kernels, dried oregano, dried red pepper flakes, for garnish, topping