Three Sisters Soup With Red Bean and Corn Dumplings Recipe

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Three Sisters Soup With Red Bean and Corn Dumplings
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Ingredients:

Directions:

  1. Heat the oil in a large soup pot, then saute the onions and peppers in it over medium heat for 5 minutes, stirring frequently.
  2. Carefully add the next 11 ingredients (corn through 1/2 teaspoons black pepper), stirring well.
  3. Bring the soup to a boil, then lower the heat so that the soup simmers actively while you prepare the dumplings.
  4. Red Bean& Corn Dumplings for 3 Sisters Soup.
  5. Assemble all ingredients in a medium bowl and mix together to form a batter.
  6. Then drop the batter by spoonfuls into the simmering soup.
  7. Cover the pot and simmer for 15 to 20 minutes.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 315.74 Kcal (1322 kJ)
Calories from fat 49.56 Kcal
% Daily Value*
Total Fat 5.51g 8%
Cholesterol 41.23mg 14%
Sodium 57.19mg 2%
Potassium 918.2mg 20%
Total Carbs 53.69g 18%
Sugars 6.3g 25%
Dietary Fiber 11.76g 47%
Protein 14.9g 30%
Vitamin C 34.5mg 57%
Vitamin A 0.7mg 25%
Iron 16.6mg 92%
Calcium 117.2mg 12%
Amount Per 100 g
Calories 105.57 Kcal (442 kJ)
Calories from fat 16.57 Kcal
% Daily Value*
Total Fat 1.84g 8%
Cholesterol 13.78mg 14%
Sodium 19.12mg 2%
Potassium 307mg 20%
Total Carbs 17.95g 18%
Sugars 2.11g 25%
Dietary Fiber 3.93g 47%
Protein 4.98g 30%
Vitamin C 11.5mg 57%
Vitamin A 0.2mg 25%
Iron 5.6mg 92%
Calcium 39.2mg 12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6
    Points
  • 8
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • very low sodium,
  • low cholesterol,
  • good source of fiber

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