Orange Squash and Garbanzo Stew/Soup

Name: Orange Squash and Garbanzo Stew/Soup
Prep time: 10 min
Cook time: 19 min
Total time: 29 min
Yield: 2 serving(s)
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 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

Submitted by Derf2440

"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."

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photo by Derf2440

Ready In:: 29mins
Ingredients:: 15
Serves:: 2

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 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

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.

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Reviews

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!

groovyrooby
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).

basya
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.

karen in tbay

RECIPE SUBMITTED BY

Derf2440

248

November 4th, 2013:  Our community lost a wonderful friend when Dorothy passed away on October 24th, 2013.  We are shocked and saddened by her passing and there is a thread for expressing your condolences. Mary at Food.com <a href=http://www.food.com/bb/viewtopic.zsp?t=398284>http://www.food.com/bb/viewtopic.zsp?t=398284</a>   ******************************************************************** I live in the sunny okanogan valley - I am a retired Resort Services Director, love collecting receipes and cooking but am a diabetic so some times i can only collect  Love traveling, own a timeshare, went to Portugal in the year 2000, this picture was taken there, so it's 9 years old, but the only decent one I have, I am not photogenic and hate having my picture taken!! I've been enjoying lushious recipes from 'zaar for 9 years now, since January 2001. <img src=http://i3.photobucket.com/albums/y53/DUCHESS13/Animation1.gif alt=Image hosted by Photobucket.com /> <img src=http://i3.photobucket.com/albums/y53/DUCHESS13/berriesblinkie.gif alt=Image hosted by Photobucket.com /><img src=http://i3.photobucket.com/albums/y53/DUCHESS13/4treasurehunt.gif alt=Image hosted by Photobucket.com /> <img src=http://i23.photobucket.com/albums/b399/susied214/purplechefhat.gif alt=Image hosted by Photobucket.com /><img src=http://i23.photobucket.com/albums/b399/susied214/projects/chef3.jpg alt=Image hosted by Photobucket.com /> <img src=http://i23.photobucket.com/albums/b399/susied214/projects/FinishedJollyRoger_1.jpg border=0 alt=Image hosting by Photobucket.com /><img src=http://i23.photobucket.com/albums/b399/susied214/projects/dragonspearls_1.jpg border=0 alt=Image hosting by Photobucket /><img src=http://i3.photobucket.com/albums/y53/DUCHESS13/FFF/completedbanner.gif alt= /> <img src=http://i23.photobucket.com/albums/b399/susied214/permanent%20collection/untitled.jpg border=0 alt=Photobucket - Video and Image Hosting /> <img src=http://i23.photobucket.com/albums/b399/susied214/permanent%20collection/200_artistrichardneuman-art-prints_.jpg border=0 alt=Photobucket - Video and Image Hosting /><img src=http://i23.photobucket.com/albums/b399/susied214/projects/pacbanner.jpg border=0 alt=Photo Sharing and Video Hosting at Photobucket /><img src=http://i23.photobucket.com/albums/b399/susied214/projects/200_PACpic.jpg border=0 alt=Photo Sharing and Video Hosting at Photobucket /><img src=http://i21.photobucket.com/albums/b280/carolinamoon21/TasteofYellow.jpg alt= /><img src=http://i21.photobucket.com/albums/b280/carolinamoon21/Octoberevent.jpg alt= /><img src=http://www.recipezaar.com/members/home/1535/cheesesticker.jpg alt= /><img src=http://i21.photobucket.com/albums/b280/carolinamoon21/personal/FRENCH-foodfun.jpg alt= /><img src=http://i21.photobucket.com/albums/b280/carolinamoon21/EditBeforeandAfterSTICKER.jpg alt= /><img src=http://i42.photobucket.com/albums/e347/Saturn6666/Banners/Photo_Video_577111733_orig.jpg alt= /><img src=http://img.villagephotos.com/p/2003-11/484938/Spelling-Bee-stick2jpg.jpg alt= /><img src=http://www.recipezaar.com/members/home/1956/holidaylightssticker.jpg alt= /><img src=http://img.photobucket.com/albums/v204/derf16/food%20photography%20series/Comfortstickercopysmall.jpg alt= /><img src=http://i21.photobucket.com/albums/b280/carolinamoon21/Ingredients/Other/photo-swap-7sticky.jpg alt= /><img src=http://img.photobucket.com/albums/v204/derf16/food%20photography%20series/MuffinLovesticker.jpg alt= /><img src=http://www.recipezaar.com/members/home/1956/L%5B1%5D.F-stickJPEG.jpg alt= /><img src=http://img.villagephotos.com/p/2003-11/484938/MayFlowerssticker.jpg alt= /><img src=http://i21.photobucket.com/albums/b280/carolinamoon21/Ingredients/TasteofYellowSTICKER.jpg alt= /><img src=http://i21.photobucket.com/albums/b280/carolinamoon21/Ingredients/BBQlSTKR.jpg alt= /><img src=http://i21.photobucket.com/albums/b280/carolinamoon21/Ingredients/CobblerPieTartSTICKER.jpg alt= /><img src=http://i21.photobucket.com/albums/b280/carolinamoon21/Ingredients/CROCKPOTSTKR.jpg alt= /><img src=http://i21.photobucket.com/albums/b280/carolinamoon21/Ingredients/FISHSEAFDSTICKER.jpg alt= /> <img src=http://i80.photobucket.com/albums/j166/ZaarNicksMom/CookingSchoolHost1.jpg border=0 alt=Photobucket /><img src=http://i21.photobucket.com/albums/b280/carolinamoon21/Ingredients/Other/BeyondburgersST.jpg alt= /><img src=http://i21.photobucket.com/albums/b280/carolinamoon21/Ingredients/Other/Elves-appreciationSTICKER.jpg alt= />

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