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Three Sisters Soup With Red Bean and Corn Dumplings Recipe

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:

Serving

2 tsp peanut oil
2 onions, diced
1 green bell pepper, diced
1 red bell pepper, diced
1 cup corn kernel
1 cup green beans
1 cup lima beans
1 cup red kidney beans, cooked
1 zucchini
3 cups water
3 bay leaves
1/2 tsp ground cumin
1/2 tsp paprika
1 tsp thyme
1/2 tsp fresh ground black pepper
1 cup yellow cornmeal
1/4 cup all-purpose flour
1/4 tsp black pepper
1 tsp baking powder
1/2 cup cooked red kidney beans, rinsed and drained
2 eggs
1/2 cup milk
1 tbsp peanut oil
3 tbsp broth , from 3 sisters soup

Directions:

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

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Nutrition Facts

Per Serving Per 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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