Diabetic Friendly Recipes – Vegetarian Stew with Quinoa, Butternut Squash & Coconut Milk

Diabetic Frindly Recipes, Suitable for Thanksgiving

Suitable for testing this Sunday, time willing

Diabetic riendly recipes

Vegetarian Stew with quinoa butternut squash coconut milk

Among the diabetic friendly recipes we will trying soon is this one, perfect for the fall and the coming holidays.

We may be hosting a few are vegetarians and this can serve as a fine main or side dish.

Unlike a lot of the diabetic friendly recipes I find, this one involves a bit more preparation than normal.  I don’t mind the additional work;  it’s just a matter of time.   Nothing here is hard to do.

This diabetic friendly recipes comes courtesy of the Cookin’ Canuck.  She has some delicious ideas about food that are actually good for you.

Ingredients

  • 2/3 cup quinoa
  • 1 1/3 cup water
  • Pinch of salt
  • 2 cups diced (1/2-inch) butternut squash
  • 2 tsp olive oil
  • 1 medium onion, diced
  • 1/2 tsp kosher salt
  • 2 tbsp minced fresh ginger
  • 1/2 large jalapeno pepper, seeds & membranes removed, minced
  • 2 large cloves garlic, minced
  • 1/2 cup lite coconut milk, stirred
  • 1 can (14 oz.) petite diced tomatoes (with juices)
  • 1 can (14 oz.) chickpeas, drained and rinsed
  • 2 green onions, thinly sliced

Instructions

  1. In a medium saucepan, combine quinoa and water, and place over high heat. Bring the mixture to a boil. Reduce heat to low, cover, and cook for approximately 20 minutes, or until all of the water is absorbed. Remove the quinoa from the heat, fluff with a fork and re-cover to keep warm.
  2. In a medium or large saucepan, bring water to a boil. Add a pinch of salt and the cubed butternut squash. Cook until the squash is just tender, about 15 minutes. Drain and rinse with cold water. Set aside.
  3. In a large frying pan, heat olive oil oil over medium heat. Add onion and kosher salt and cook until the onions are turning brown, 7 to 8 minutes. Add ginger and minced jalapeno and cook for an additional 2 minutes, stirring constantly. Add garlic. Cook for 1 more minute, stirring.
  4. Add the lite coconut milk, diced tomatoes with juices, chickpeas and cooked butternut squash. Turn the mixture to medium-high and bring it to a boil. Reduce heat and simmer until the butternut squash is tender, stirring frequently, about 15 minutes.
  5. Divide the quinoa between bowls and ladle the stew over top. Garnish with sliced green onions. Serve.

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Diabetic Friendly Recipes – Vegetarian Stew with Quinoa, Butternut Squash & Coconut Milk was last modified: October 18th, 2012 by Dave LeBlanc
Posted in Type 2 diabetes.

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