Prep 10 mins
Cook 19 mins
A healthy Veggie diabetic soup/stew with reduced fat coconut milk, spices and lots of taste!! (from Diabetic cooking) Diabetic exchanges = 3 starch, 2 fat.
- 1 teaspoon canola oil
- 3⁄4 cup onion, chopped
- 1⁄2-1 jalapeno pepper, seeded and chopped
- 1⁄2 inch fresh ginger, peeled and grated
- 1 garlic clove, smashed
- 2 teaspoons ground cumin
- 1⁄2 teaspoon ground coriander
- 1⁄2 cup water
- 2 teaspoons reduced sodium soy sauce
- 1 cup orange squash or 1 cup sweet potatoes or 1 cup pumpkin, cubed
- 1 cup garbanzo beans, cooked
- 1 cup reduced-fat coconut milk
- 1 lime, juice of
- 1⁄4 cup cilantro leaves, chopped or 1⁄4 cup spinach
- spinach leaves, for garnish
- Heat oil in medium saucepan over medium low heat.
- Add onion, pepper, ginger and garlic.
- Cook, stirring, 2 to 3 minutes or until onion is translucent but does not brown.
- Add cumin and coriander while cooking, stirring, 1 minute or until spices are aromatic, taking care not to burn.
- Add water, soy sauce, squash and beans to pot, bring to boil.
- Reduce heat and simmer for 15 minutes or until squash is tender and water is nearly cooked away.
- Add coconut milk and heat through.
- Add lime juice and cilantro or spinach and stir to blend.
- Garnish with spinach or cilantro leaves.
I loved the lime + coconut combination in this recipe. The squash made the curry taste even richer. Next time I make this I will add even more jalapeno and maybe some chopped peanuts on top!
Delicious! I had garbanzo beans in the freezer, kept seeing "pumpkin recipes" on the home page of Zaar, so I picked up some pumpkin. This recipe was great. I used full fat coconut milk, since that's what I had. It was a very rich soup that way. And I hadn't realized I was out of ground coriander, I'll bet it's even better with that added flavor. Otherwise I doubled the recipe and followed the directions as is. The soup is very quick to put together. My husband and I enjoyed it very much, my oldest ate around the pumpkin and liked the flavor. The two younger kids weren't interested (anything with yellow vegetables is still off limits, unfortunately).
It was an interesting soup but my gang didn't like it. I did make a couple changes - didn't have garbanzo beans so used black beans and instead of just 1/4 cup of spinach I used probably 4 cups and so that new combo gave the soup a murky unappealing grey color. I enjoyed the combination of flavors.