Three sisters

This soup is reminiscent of chili. It is a traditional Native American stew consisting of squash, corn, and beans, crops known as the Three Sisters because of the Native American tradition of planting them together in the garden. This practice was good for the soil and yielded healthy vegetables.

Ingredients:

Nonstick cooking spray

4 ounces ground beef, at least 90% lean, raw, fresh or frozen

2/3 cup onions, fresh, 1/4″ diced

2 cloves garlic, fresh, minced (1 clove is about ½ teaspoon minced)

1 tablespoon jalapeno pepper, fresh, seeds and veins removed, minced

2/3 cup butternut squash, fresh, ½” cubed

1/4 cup green beans, fresh, cut into ½” pieces

3 tablespoons corn, frozen

1 tablespoon thyme, dried

1/4 cup summer squash, fresh, unpeeled, ½” diced

1/4 cup zucchini, fresh, unpeeled, ½” diced

11 ounces kidney beans, low-sodium, rinsed, and drained or kidney beans, dry, cooked (1½ cups + 2 tablespoons)

1/3 cup tomato sauce, canned

1/2 cup tomatoes with juice, canned, diced

1/4 cup water

Directions:

Coat a medium skillet with nonstick cooking spray.

Heat the skillet on medium-high heat.

Add ground beef, and brown. Heat to 165 °F or higher for at least 15 seconds. Drain.

In a medium stockpot, add browned beef, onions, garlic, jalapeno peppers, butternut squash, green beans, corn, and thyme. Cook for 4–6 minutes on medium-high heat. Stir occasionally until onions and peppers are tender.

Add summer squash, zucchini, kidney beans, tomato sauce, tomatoes with juice, and water. Stir well. Bring to a boil.

Reduce heat to medium, and simmer uncovered for 20 minutes or until vegetables are tender. Stir often. Heat to 140 °F or higher for 15 seconds.

Serve 2/3 cup.

Source: CACFP

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