Orange Squash and Garbanzo Stew/Soup |
|
 |
Prep Time: 10 Minutes Cook Time: 19 Minutes |
Ready In: 29 Minutes Servings: 2 |
|
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. Ingredients:
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 |
Directions:
1. Heat oil in medium saucepan over medium low heat.
2. Add onion, pepper, ginger and garlic.
3. Cook, stirring, 2 to 3 minutes or until onion is translucent but does not brown.
4. Add cumin and coriander while cooking, stirring, 1 minute or until spices are aromatic, taking care not to burn.
5. Add water, soy sauce, squash and beans to pot, bring to boil.
6. Reduce heat and simmer for 15 minutes or until squash is tender and water is nearly cooked away.
7. Add coconut milk and heat through.
8. Add lime juice and cilantro or spinach and stir to blend.
9. Garnish with spinach or cilantro leaves.
|
|