BUTTERNUT SQUASH AND APPLE SOUP WITH TOASTED ALMONDS AND WILD RICE

December 4, 2021 at 6:01 AM | Posted in diabetes, diabetes friendly, Diabetic Gourmet Magazine | Leave a comment
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Here’s a recipe for a BUTTERNUT SQUASH AND APPLE SOUP WITH TOASTED ALMONDS AND WILD RICE. To make this recipe some of the ingredients you’ll be needing are Wild Rice, Sliced Almonds, Onion, Low Sodium Chicken Broth, Butternut Squash, Granny Smith Apples, Spices, Herbs, and more! There’s 110 calories and 13 net carbs per serving. So you can find this Diabetic Friendly recipe and more all at the Diabetic Gourmet Magazine website. You can also sign up to receive wonderful recipes, engaging articles, helpful and healthful tips, critically important news and more. Enjoy and Eat Healthy in 2021! https://diabeticgourmet.com/

BUTTERNUT SQUASH AND APPLE SOUP WITH TOASTED ALMONDS AND WILD RICE
Recipe for Butternut Squash and Apple Soup with Toasted Almonds and Wild Rice from our Soups and Chowders recipe section.

Ingredients

2 cups water (500 mL)
1/2 cup wild rice (125 mL)
1/2 cup sliced almonds (125 mL)
1 1/2 Tbsp canola oil (20 mL)
1 cup chopped onion (250 mL)
2 cups low-sodium chicken broth (500 mL)
2 cups water (500 mL)
1-3 lb (0.5 – 1.5kg) Butternut Squash, peeled and flesh cut into 1-inch (2.5 cm) cubes to yield 8 cups (2 L)
1 Granny Smith apple, peeled, cored and coarsely chopped
1 bay leaf
1 cinnamon stick
1/2 tsp salt, optional (2 mL)
1/2 tsp nutmeg (2 mL)

Directions

1 – In medium saucepan, bring 2 cups (500 mL) water to a boil and add wild rice. Reduce heat, cover and simmer for about 45 minutes or until water is evaporated and rice grains have split open. (Check occasionally to ensure water does not evaporate too quickly causing rice to burn). Drain any excess water and set aside.
2 – In nonstick skillet over medium-high heat, toast almonds to golden brown, about 1-2 minutes. Watch so they don’t burn. Remove and set aside.
3 – In large soup pot, heat canola oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes or until opaque; do not allow onions to brown. Stir in broth, water, squash, apple, bay leaf and cinnamon stick. Bring to a boil and then reduce heat and simmer for 25-30 minutes or until squash and apples are tender. Remove from heat and remove bay leaf and cinnamon stick.
4 – Puree soup with immersion blender or food processor. Return to low heat and stir in salt (if using) and nutmeg. Stir in wild rice to heat through. Spoon soup into bowls and garnish each bowl with 1 Tbsp (15 mL) toasted almonds.

Recipe Yield: Yield: 12 servings.

Serving Size: 1 cup (250 mL).

NUTRITIONAL INFORMATION PER SERVING:
Calories: 110
Fat: 4 grams
Fiber: 4 grams
Sodium: 115 milligrams
Protein: 3 grams
Carbohydrates: 17 grams
https://diabeticgourmet.com/diabetic-recipes/butternut-squash-and-apple-soup-with-toasted-almonds-and-wild-rice

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