Soup is definitely a comfort food on a cool rainy day. This delicious creamy soup is easy to make, plus it freezes well. The blending of spices with the smooth sweet coconut milk is a delight on the palate. As a bonus, the fiber content of the squash and sweet potato, complement the diabetic diet perfectly.
Watch your local stores for specials on the ingredients, so you can make this soup in large batches and freeze it for later use. Check out your local Bulk Barn where you may purchase spices in bulk, at a reasonable price.
Squash coconut soup
Ingredients: Yeild : 8 – 10 servings
- 1 Butternut squash, diced or grated
- 1 Sweet potato/yam (1 large or 2 medium sized)
- 2 Potatoes, diced or grated (white, yellow flesh or red potato)
- 8 cups Chicken stock (or 8 cups Water + 4 Tablespoons chicken Bovril)
- 2 Tablespoons Oil (canola or other light vegetable oil)
- 1 Onion, large (Sweet onion or Spanish onion)
- 1 teaspoon Cinnamon
- 1 teaspoon Ginger, ground (or 2” fresh grated ginger)
- 1 teaspoon Nutmeg
- ¼ teaspoon Cloves, ground
- ½ cup Brown sugar
- 2 cans Coconut milk
- You may bake the squash and potatoes first, (prick the skin and bake at 350 degrees for 45-50 min) so they are soft or, you can peel the skin and then grate/dice into small pieces.
- Add the squash, sweet potato and regular potato into a large stock pot.
- Add the chicken stock.
- In a saucepan, add the oil and onion. Cook until the onion is just softened and translucent.
- Add softened onions to the stock pot.
- Simmer until all the vegetables are thoroughly cooked. Should take approximately 20 minutes.
- If you are using fresh ginger, add the ginger for the last few minutes of simmering. This will ensure that the ginger is softened and the flavor is imparted into the broth.
- Add cinnamon, ground ginger, nutmeg, cloves and brown sugar.
- Simmer 2 more minutes to blend the spices into the broth and to dissolve the sugar.
- Using a hand blender, blender the contents of the stock pot until you have a creamy soup. Alternative method: Set aside some of the cooked vegetables, blender the rest of the stock until creamy and then add the vegetables back into the stock pot. This will give you a creamy soup. However, you will still have some small pieces of vegetable, for texture.
- Add the cans of coconut milk. Stir until thoroughly blended.
- Garnish with a dollop of sour cream or Greek-style yogurt. You may also top it with grated coconut. Fresh cilantro or chives will also compliment this soup.
Freezing Method: Also see slide show
This soup freezes very well. It can be thawed in the microwave and then warmed on the stovetop.
- Use the thicker, stronger “freezer” plastic storage bags.
- Determine how many ladles of soup/serving, so you know exactly how many servings are in a bag.
- Stand the bag up in a bowl or 4 cup sized measuring cup. A wide mouth funnel, (used for canning) is useful to ladle the soup into the bags.
- Attempt to take as much air out of the bag as possible before zipping the closure.
- Label the soup bags with ‘soup type’ and ‘number of servings’.
- Lay the bags flat, on cookie pans. Place in freezer.
- Once the soup bags are frozen, you can stack them upright like books, making it easy to pull out the soup you want. Freezers with a pull out drawer are ideal for storing your frozen soups.
Gluten free version:
All of the ingredients should be gluten-free. However, check your brands of the spices and Bovril, for any gluten ingredients, to be safe.
Like this article? To receive free, anonymous alerts when new articles are available from Laurie, click the ‘subscribe’ icon at the top of the page. Or, follow @DiabeticFoodOtt on Twitter.
Thank-you for reading. Thank-you for sharing this article with others. Enjoy!