Real African Dishes: [MC-AllEthnic-Recipes] Slow Cooker Mediterranean Curried Pumpkin & Eggplant Soup

Sunday, June 19, 2011

[MC-AllEthnic-Recipes] Slow Cooker Mediterranean Curried Pumpkin & Eggplant Soup - 25g Carbohydrate; 6g Dietary Fiber

* Exported from MasterCook *

Slow Cooker Mediterranean Curried Pumpkin & Eggplant Soup

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 whole eggplant -- cut into 1/2-inch cubes (equal to 5 cups)
3 cup fresh cubed pumpkin -- seeded and peeled or butternut squash
15 ounces canned garbanzo beans -- rinsed and drained (1 can)
14 1/2 ounces canned unsalted diced tomatoes -- undrained (1 can)
2 teaspoons fresh ginger root -- grated
2 teaspoons curry powder
1/2 teaspoon ground coriander
1/8 teaspoon ground cayenne -- (red pepper)
4 cup chicken broth -- low sodium
1 cup tomato sauce
1/2 cup Nuts -- cashews, dry roasted, salted (optional)

In a 4 to 5 quart slow cooker combine eggplant, pumpkin, garbanzo beans, and undrained tomatoes. Sprinkle with ginger, curry powder, coriander, and cayenne pepper. Combine in a medium bowl the chicken broth and tomato sauce. Pour over vegetable mixture in cooker.

Cover and cook on low heat setting for 6 to 8 hours or on high heat setting for 3 to 4 hours. Sprinkle each serving with cashews (optional).

Serves 8
Prep time: 15 minutes
Cook time: 6 hours

PLEASE NOTE: This recipe contains canned beans. The nutrition facts given will be slightly inaccurate, because the analysis includes the salted water in which the beans are canned. When you drain and rinse these beans, you reduce the sodium content by about 40 percent.

A slow cooked vegetarian soup made with fresh pumpkin, eggplant and garbanzo beans.

ChupaNote: replace 1 teaspoon of curry powder with 1 teaspoon turmeric powder. I also replace the 1/8 teaspoon cayenne with 1/2 teaspoon Aleppo red pepper (sweeter).
To stretch this soup into a stew; add 1/2 cup thawed frozen peas, 1/2 cup fresh corn kernels, and a rinsed drained can of garbanzo beans. Before serving, add a handful of cilantro leaves and a handful of parsley leaves. Serve on top of brown basmati rice or egg noodles.

Source:
"Diabetes Life"
S(Formatted by Chupa Babi):
"June 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 186 Calories; 7g Fat (30.6% calories from fat); 8g Protein; 25g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 749mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1 Fat.

Nutr. Assoc. : 0 0 3502 0 0 0 0 272 0 0 0