Orange Squash and Garbanzo Stew/Soup
Recipe: #7402
March 30, 2012
Categories: Soups and Stews, Beans, Fruit, Vegetables, Onions, Peppers, Spinach, Squash, North American, Pacific Northwest, Pacific Rim, Make-Ahead, Brunch, Entertaining, Fall/Autumn, Game/Sports Day, Summer, Grill (Electric), Skillet, Stove Top, Diabetic, Heart Healthy, Vegetarian, Make it from scratch, Lime more
" healthy Veggie diabetic soup/stew with reduced fat coconut milk, spices and lots of taste!! (from Diabetic cooking) Diabetic exchanges = 3 starch, 2 fat"
Original recipe yields 2 servings
Ingredients
Nutritional
- Serving Size: 1 (581.9 g)
- Calories 453.3
- Total Fat - 10.5 g
- Saturated Fat - 3.6 g
- Cholesterol - 17.7 mg
- Sodium - 856.7 mg
- Total Carbohydrate - 77.6 g
- Dietary Fiber - 11.2 g
- Sugars - 13.7 g
- Protein - 15.9 g
- Calcium - 266.6 mg
- Iron - 5.6 mg
- Vitamin C - 59.5 mg
- Thiamin - 0.3 mg
Step by Step Method
Step 1
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.
Step 2
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.
Step 3
Add lime juice and cilantro or spinach and stir to blend. Garnish with spinach or cilantro leaves.
Tips & Variations
No special items needed.
Tags :
Soups and Stews
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