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Three Sisters Chowder

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Servings: Serves 4

Cook Time: 12 minutes

Prep Time: 25 minutes


1 tablespoon Inspirations Garlic Dipping oil
2 each Shallot, finely chopped
1 15 oz Can Nature's Place Organic Black beans, rinsed, drained
2 15 oz Cans Nature's Place Organic sweet corn, divided
1 cup squash or pumpkin puree
1 cup Nature's Place Organic vegetable broth
1/4 teaspoon salt, or to taste
1/4 teaspoon freshly ground black pepper
1 cup low-fat or non-fat buttermilk
1/4 cup Inspirations Corn and Black Bean salsa (Optional garnish)
4 teaspoons Nature's Place Organic pumpkin seeds (Optional garnish)


1. Heat oil in a large pot over medium-high heat. Add shallotsand saute until tender and beginning to brown, about 4 minutes.
2. Add beans and 1 can of corn and cook, stirring occasionally, for 2minutes. Puree the second can of corn in a food processor or blender, then add to the pan, along with pumpkin or squash puree, broth, salt, and pepper; stir to blend ingredients thoroughly. Bring the mixture to a boil. Reduce heat and simmer 5 minutes.
3. Stir in buttermilk and cook over medium low heat, without boiling, just until heated through. To serve, divide chowder among 4 bowls. Top each with 1 tablespoon salsa and 1 teaspoon pumpkin seeds, if using.
Source: Hannaford fresh Magazine, September - October 2011

Nutritional Information

* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4
Base Nutrients
Calories 380 kcal (19%)
Calories from Fat 72 kcal (0%)
Total Fat 8 g (12%)
Saturated Fat 2 g (7%)
Cholesterol 0 mg (0%)
Sodium 580 mg (24%)
Total Carbohydrates 69 g (23%)
Dietary Fiber 10 g (40%)
Protein 14 g (23%)
Vitamin A n/a
Vitamin C n/a
Calcium n/a
Iron n/a

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