Three Sisters Soup with Corn Flour Dumplings Recipe

Looking for an easy Three Sisters Soup with Corn Flour Dumplings recipe? Learn how to make Three Sisters Soup with Corn Flour Dumplings using healthy ingredients.


Submitted by auklet

Makes 10 servings



Recipe from website: http://cookbookcooks.wordpress.com/2010/05/31/three-sisters-stew-with-corn-dumplings-did-i-mention-how-much-i-love-peter-berleys-recipes/

Recipe Ingredients for Three Sisters Soup with Corn Flour Dumplings

1 cup Pinto Beans
2 tbsp. Olive Oil
1 Leek
1 Carrot
1400 g Butternut Squash
1 Jalapeno Pepper
400 ml Crushed Tomatoes
1 cup Masa Harina Flour
1/2 tsp Salt
1 tbsp Olive Oil

Recipe Directions for Three Sisters Soup with Corn Flour Dumplings

  1. Soak beans overnight OR use two cans of pinto beans, drained.

  2. Get the dumplings underway first:

  3. * Add masa harina to a medium-sized bowl

  4. * Bring the water to boil in a small pot.

  5. * Whisk the olive oil and salt into the boiling water and then pour over the masa harina.

  6. * Stir with a wooden spoon until the dough comes together into a ball.

  7. * Cover the bowl with a plate and set aside

  8. Then get the stew started:

  9. * Heat the oil over medium heat and add the leeks, carrots, squash, and jalapeno. Saute for 10 minutes to soften, stirring frequently

  10. * Add the crushed tomatoes, pour in the beans with their juice (if using canned beans add about 1 cup of water). Add 1/4 to 1/2 cup of water, if needed, to thin the stew. Bring to a boil, reduce the heat and simmer for 25 minutes.

  11. * While the stew simmers, form the dumplings into bite sized oblong balls. I made about 18 dumplings.

  12. * Add about 1/2 inch of water to a pot with a steaming basket and stem the dumplings for 8 minutes.

  13. * To the stew, add salt and pepper to taste.

  14. * Add spinach and stir

  15. * Add the dumplings and continue to simmer for about 5 minutes until the spinach is cooked through.

Categories

Main Dish

Nutrition Facts
Serving Size 233.7g
Amount Per Serving
Calories
233
Calories from Fat
44
% Daily Value*
Total Fat
4.9g
8%
Saturated Fat
0.7g
4%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
212mg
9%
Potassium
834mg
24%
Total Carbohydrates
42.4g
14%
Dietary Fiber
8.6g
34%
Sugars
6.6g
Protein
7.8g
Vitamin A 330% Vitamin C 59%
Calcium 13% Iron 20%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in dietary fiber
  • High in magnesium
  • High in thiamin
  • Very high in vitamin A
  • Very high in vitamin C
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