Butternut Squash Sweet Potato Soup With Couscous Salad
This is a post created towards a cause, Diabetes Friendly Thursday, an initiative started by Sonal Gupta of SimplyVegetarian777.
Proud to be a DFT blogger.
Diabetes, to explain simply, is a condition where the body produces less or none at all of insulin (Type 2 and Type 1 Diabates respectively), a hormone which regulates the levels of glucose in the blood.
Statistics show that 347 million people worldwide have diabetes. This emerging epidemic can be traced back to rising obesity and physical inactivity.
Another significant fact on the positive side is that, moderate-intensity physical exercise coupled with a healthy diet can reduce the risk of developing Type 2 Diabetes.
When such is the case, this initiative acquires importance not simply as offering menu choices to diabetics, but also towards a preventive lifestyle.
My recipe towards DFT, for the oncoming week, with the theme being ‘Soups’, is Butternut Squash Sweet Potato Soup. I am also adding a Couscous Salad which can be served on the side or even on its own.
My other recipes in the series –
Butternut Squash Sweet Potato Soup
butternut squash + sweet potato – 350 g together
white onion – 1 chopped fine
celery stick – 1 chopped fine
garlic clove – 1 thick one chopped fine or bashed
olive oil – 2 tsp
cumin powder – 1/2 tsp
salt to taste
- butternut squash + sweet potato - 350 g together
- white onion - 1 chopped fine
- celery stick - 1 chopped fine
- garlic clove - 1 thick one chopped fine or bashed
- olive oil - 2 tsp
- cumin powder - ½ tsp
- salt to taste
- first finely chop the onion, garlic and celery.
- chop sweet potato and butternut squash into bitesized chunks
- in a pan, heat the oil, add onion, celery, garlic together and stir and cook adding a pinch of salt until they soften.
- now add the sweet potato, butternut squash chunks, stir, cover and cook at med-high heat adding some salt.
- we are looking for browning on the surface of the vegetables. stir on and off to prevent burning.
- once they show brown specs, add some water just enough to cover the veggies, bring it to a boil.
- simmer, add cumin powder, cover and cook until the vegetables are fully cooked but not over cooked. turn off the heat. allow these to cool.
- now, using a food processor/mixer-grinder or a hand blender blend everything to form a smooth blend.
- bring this back to the same pan, add additional 1 & ½ cups of water, bring it to a boil.
- serve hot.
A simple salad, with lots of veggies, very easy to put together needing no cooking. Can be served as a side or as the main.
couscous – 150 g
orange juice – from half an orange
olive oil – 1 tbsp
spring onion – 2 sliced fine
red, green and yellow peppers – chopped fine about 1 & 1/2 cups
tomato chopped fine – 1/2 cup
cucumber chopped fine – 1/2 cup
pitted olives – about 12 (can be chopped fine or kept whole)
raisins, flaked almonds – 1 handful
fresh parsley chopped – 1 handful
fresh coriander chopped – 1 handful
- in a heatproof bowl, place the dry couscous.
- add the orange juice, olive oil and 200 mls of boiling hot water.
- cover with cling film and leave it aside for 5 minutes.
- then add all the chopped vegetables, spring onion, olives, nuts, raisins, herbs. mix very well.
- serve as a side or as the main. (serves 4 as the main. serves 6-8 as a side)
Disclaimer: The above mentioned is for information sake only. Please consult your doctor or dietitian before you adopt changes to your diet.
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check out the other DFT posts as below
Spiced Butternut Squash Soup by Suchitra